FTX CrossFit – Monday

Weightlifting

Back Squat (8 – 5 – 5 – 5 – 8)
Do 5 box jumps right before each set of squats. Start each jump from a full squat, i.e. as low as you can go. Height of box jumps should be about 50% of your max jump height. Don’t worry about quickly cycling through the box jumps. Focus is powering through the full-range on a per rep basis.

Metcon (AMRAP – Reps)

15:00 AMRAP
With a partner do:

• 12 Goblet Lunges 55/35#
• Max # of Burpee/Pull-ups to a bar 5-7″ above reach.

While one partner is doing the goblet lunges the other partner is doing burpee/pull-ups.
Only count burpee/pull-ups for score.
Scaled – Adjust goblet wt. as needed and do burpee/jumping pull-ups.