FTX CrossFit – Thursday

Special Event Tonight 3/5
2015 CrossFit Open Matchup @ 7:00pm

Come watch the CrossFit Open 15.2 announcement and then our very own “Guys” go head-to-head.

Metcon (AMRAP – Reps)

4 rounds of:

• 2:00 of Rowing
• Rest :30
• 2:00 of D/U + Bar M/U (1:00 of each)
• Rest :30

[20:00 Duration]
Clock function will read 2:00 On / :30 Off
Everyone starts on the Rowers. Gets :30 Rest to transition and record reps. Record Points after M/U or P/U during :30 rest. Start round 2.
(Work in heats of 6 athletes.)
1 point per Calorie Rowed.
1/2 point per D/U or single. (round down)
10 pts per M/U
5 pts. for C2B
1pt. for P/U

Rx+ Bar M/U
Rx C2B Pull-ups
Scaled: Pull-ups and Modifications thereof, Singles

Weightlifting

Overhead Squat (:20 On / :30 Off, 3x (From the Floor))
95/65# is the recommended
Scale or increase as needed.