FTX CrossFit – Friday

Weightlifting

Bench Press (wam-up 5 – 5 – 5 – 5)
It has been awhile…
50 – 60 – 70 – 80 – 85%

Metcon (Time)

TEAMS of 3:
1 does 75 JJ : 2 Do reps on Chipper
(COMMUNICATE!)
Chipper to complete for time: Start anywhere.

• 75 Wall Balls, 20/14# @ 10’/9′
• 75 Burpees
• 75 Pull-ups
• 75 Slam Balls, 50/30#
• 75 Goblet Squats 55/35#
• 75 Calorie Row (Do in main gym)

Add Endurance: Run Driveway in under :15, rest :15, 8x
Scale as needed, TEAM up Rx or scaled as much as possible but not mandatory. Each individual can Rx or scale.