2015-01-27
FTX CrossFit – Tuesday
Weightlifting
Overhead Squat (Warmup -> 7 – 12 – 15)
If you can’t do OHS, then do Front Squats
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
- 20 Piston DB Presses (1ct) Rx+ 30/20# Rx 20/12#
- 15 Slamballs Rx+ 50/30# Rx 30/20#
- 10 Ring Dips
1000m Row (Time)
Max Effort 1000m Row
Use an appropriate damper setting! Hint: It won’t be 9 or 10.