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Friday Strong


Friday Strong

CrossFit Danbury – CFD STRONG

Metcon (No Measure)


5 minutes row

10 minutes bar work (split Jerk practice)

Split Jerk (20 minutes):

10 minutes work up 75%

10 minute EMOM 3 Split Jerk

WOD: 15 minute AMRAP

-Overhead KB Weighted Carries down the gym and back

-Strict Pull-ups to failure

-Strict HSPU to failure

-Behind the Neck Snatch Grip Presses to failure

ARMS (10 minutes):

-Banded Tricep Extensions to failure

-DB Curls to failure

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