November 17th, 2014

FTX CrossFit – Tuesday


  • Halting Snatch Grip Deadlift (30x)
  • Scapula Strength Work (10 reps of each OR see comments.)
    Push-up, Pull-up, Dip variants

If possible, do a Wide-Grip Pull-up position for the scapula work then after a short rest attempt a max set of Wide-Grip Pull-ups. Do it 2x.

Metcon (AMRAP – Reps)

3:00 AMRAP of each:
1:00 Rest between each

  • Row (calories)
  • Thrusters, 95/65#
  • Burpees
  • Rope Climb

Scaled: Less Thruster weight + Ground to Standing (G2S)

LGRope (2)