December 10th, 2014

FTX CrossFit – Thursday


Deadlift (5-5-5-5-5)
DB Lying Lat Pull-over (10-10-10)

Lie perpendicular on a bench with your feet grounded, hips flat and upper back on the bench. Hold a DB straight armed over your chest and extend only at the shoulder joint letting the weight pass-over and finishing lined up with your horizontal body. Contract the lats to pull the weight back over your head and above the chest.

Metcon (AMRAP – Reps)

4:00 AMRAP

  • 8-ct Body-builders

Rest 4 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

  • 20 D/U or 100 singels
  • 20 S/U