FTX CrossFit – Monday

Weightlifting

Shoulder Press (16 – 14 – 12 – 10)

Metcon (Time)

TEAM WOD: Alternate every 10 reps/Cal

• 60 cal. Row
• 60 OTB Burpees
• 60 Deadlifts
• 60 Pull-ups
• 60 Cleans
• 60 Air Squats
• 60 SDHP
• 60 D/U

Teams: Find someone doing the same weights. 1 BB per Team if possible.
– Set up the team’s station before beginning. You should be able to get off the rowers, head to the main gym floor and and do everything in 1 spot.
– Adjust own weights when reaching new lifts.
– Load BB in a way that it is easy to strip to the next weight.

Rx+: 205/135 135/95 95/65#
Rx: 155/95 115/75 75/55#
Scaled: 95/65 65/45 45/35#