FTX CrossFit – Friday

Weightlifting

Back Squat (10-10-10-10 @ 65,70,75,80%)

Metcon

Rest 4:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

• 15 SDHP Rx+ 115/85# Rx 95/65#
• Rx+ 5 Bar or Ring M/U Rx 15 Pull-ups

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

• 250M Row
• Rx+ 10 Alt. Wt. 1 legged squats 30/20#
• Rx 20 Goblet Squats 70/55#