FTX CrossFit

Scapula Strength Work (No Measure)

Push-up, Pull-up, Dip variants
3 sets + 1 more rep than previously per set.

Weightlifting

Shoulder Press (10 – 8 – 6 – 4 – 2 – 1)

Metcon (AMRAP – Reps)

7 Rounds of EMOTM
(2x) 3-position Cleans: Rx 115/75# Rx+135/95#

Squat, Hang Power, P-P

Rest 1:00

5:00 of: OTB Burpees

Score = # of Burpees – any missed Cleans. Record your Level Rx+, Rx, Scaled based on BB Wt.

Women’s Shirt