Double Down D-Man!

Crossfit Due North – CrossFit

Strength

Back Squat (3-3-3-3-3)

Tempo 00×1

Slightly heavier than last week, keeo speed the priority.

3 min between sets

Deficit KB Front Rack Reverse Lunge (3 x 6-8 reps)

Start standing on plate step back off plate one leg at a time with KB in rack position.

Metcon

Metcon (Time)

5 Power Clean Touch and Go reps

10 Burpees as fast as possible

Row 250 Meters

Rest 3 min

Score is SLOWEST time of 3 attempts
RX 155/114

RX + 185/135

Once one person goes the next waits until they are finished with burpees and then starts cleans to keep spacing equal so all members can row.

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