FTX CrossFit – Thursday

Weightlifting

Deadlift (Tabata :20/:10, 8 rounds)
Use 40-50% of 1RM.
(focus on a pace you can maintain)

Metcon

Metcon (AMRAP – Reps)

EMOTM

5 Rounds: Pull-Ups, Burpees, Wall Balls

(West Half)

Rest 2:00

5 Rounds of: DB Snatch (45/30#), SDHP (75/55#), D/U

(East Half)
– Count total rounds successfully completed.

– Rx+/Rx Tie Breaker: after all rounds are done, Rest 2:00 and perform a 2:00 AMRAP of 15 Snatches + 30 D/U (Open 14.1 rules).

– Rx+ and Rx are same weight just different rep counts per round.

Rx+: 10 Reps of each on “West” WOD

6/12/24 Reps on “East” WOD

Rx: 7 Reps of each on “West” WOD

4/8/16 Reps on “East” WOD