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Proud To Be Your Daddy

21
Jun

Proud To Be Your Daddy

CTOWN CrossFit-Downtown – CrossFit DTF

1. 5 min Double KB Clean & Jerk Long Cycle
– Post total reps. Add KB weight to comments.

2. For grind, not time.
a. 3 x 1 min ME TTB
b. 3 x 2 min Front Plank hold
c. 3 x 1 min ME Cal Row
d. 3 x 2 min Side Plank hold
e. 3 x 1 min ME RKBS (as heavy as possible)
– Perform each movement in order, as a cycle; i.e., a, b, c, d, e, then repeat. Rest as needed between each movement. Post reps for each ME.

3. Run 1 mile for time.

5 min Double KB Clean & Jerk Long Cycle (AMRAP – Reps)

5 min Double KB Clean & Jerk Long Cycle

– Post total reps. Add KB weight to comments.

Metcon (3 Rounds for reps)

For grind, not time.

a. 3 x 1 min ME TTB

b. 3 x 2 min Front Plank hold

c. 3 x 1 min ME Cal Row

d. 3 x 2 min Side Plank hold

e. 3 x 1 min ME RKBS (as heavy as possible)

– Perform each movement in order, as a cycle; i.e., a, b, c, d, e, then repeat. Rest as needed between each movement. Post reps for each ME (1 = TTB, 2 = Cal Row, 3 = RKBS).

1-Mile Run (Time)

Max Effort 1-Mile Run