2014-11-04

November 3rd, 2014
by:

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

Unisex Hoodie