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Friday CrossFit

23
Dec

Friday CrossFit

CrossFit Danbury – CrossFit

Metcon (Time)

21-15-12-9-6-3

Bench Press or

Lunges (back rack)

*6/3 strict pull-ups+40 DU after each set

Weight for BP or lunge

21-(95/65)

15-(115/85)

12- (135/95)

9- (155/105)

6- (185/125)

3-(225/145)
*Modify pull-ups to banded strict or kip if needed

*modify weights to achieve unbroken reps or as close as possible

*modify number of DU reps

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