FTX CrossFit

Scapula Strength Work (No Measure)

Push-up, Pull-up, Dip variants

Weightlifting

Back Squat (10 – 8 – 6 – 4 – 2 – 1)

Metcon (Time)

Chipper 20:00 Cap
(2 Heats or more with classes over 6)

• :30 of arch + :30 of hollow
• 20 Hang Snatch, 95/65#
• 30 Box Jump, 24″/20″
• 40 Russian KBS, 55/35#
• 50 Wide Grip Pull-ups*
• 60 Calorie Row

*10″ wider, 5″ per hand, than standard

RX+ 115/75# Snatch, 30/24″ Box, 70/55# KB
Scale as needed, Jumping Wide Grip P/U

Unisex Hoodie