FTX CrossFit – Wednesday

Weightlifting

Front Squat (:30 Reps / 1:30 Rest)

Metcon (AMRAP – Rounds and Reps)

3:00 Ladder Reps, Start @ 1 rep of:

• Box Jumps + D/U
• Rest 2:00

3:00 Ladder Reps, Start @ 1 rep of:

• Pull-ups + Push-ups
• Rest 2:00

(REPEAT!)

Rx: 24/20″ Box
Scaled: Singles, Lower Box, Mod. P/U
Add 1 rep every round and pick up on the second time through where you left off at. (Example: 1 Box Jump + 1 D/U, then 2+2, then 3+3, etc.)
On the second time around start on the numbers you left off.
Score is the combined # of rounds + reps of the two different schemes.