FTX CrossFit – Wednesday

Weightlifting

Romanian Deadlift (Warm-up Set, then: 5 – 5 – 5 – 5)

Start from the up Position using a rack or box to set the weight on and perform a straight leg D/L. Optional: step onto a short box to increase ROM.
Warm-up w/ BB, then: 95/65#, add 10-20# each set on build up.
**If you have only been deadlifting for a few months stick with a regular deadlift today.

Metcon (AMRAP – Rounds and Reps)

150 BURPEE Buy-in THEN

15:00 AMRAP (Start Anywhere. Then go in order)

• 10 T2B
• 20 Wall Balls, 20/14# @ 10/9′
• 10 Indian Sit-ups
• 20 Box Jumps, 24/20″
• 10 Burpees

Add Endurance: 800m Run.
Scaled: Lying Leg Raise, 14/10# MB, S/U, 20/16″