CFE:

Friday Funday! 9:00am
10m AMRAP
20 double unders (3×1)
1 manmaker (45/25)
20 double unders
2 manmakers………

2min rest

15m AMRAP
3 wallwalks
9 DB squats
15 over dumbbell burpees
21 KBS (53/35)

CrossFit

• Deadlifts
  • 1×3 @65%
  • 1×3 @75%
  • 1×3+ @80%
    

• 6 rds: 
  • -12/9 cal bike (15/12 cal row)(200m run)
  • – 5 power cleans 
  • – 5 push jerks               
    • 2 rds @ 135/85
    • 2 rds @ 165/105
    • 2 rds @ 195/115

• all power clean are completed then you go into your 5 push jerks.