FTX CrossFit – Friday

Weightlifting

Thruster (3 – 3 – 3 – 3 – 3)
50 – 60 – 70 – 80 -90%

Metcon (Distance)

Broad Jump: for distance.
As a Class, Everyone Line up on a line between floor mats. 5 attempts.

Metcon (AMRAP – Reps)

:40 on / :20 off Tabata
4x on each movement before moving on to next exercise.

• Box Squats
• Russian KBS, 55/35#
• Lunges
• Push-press, 75/45#

(Pick a Box or slam ball height that lets you go below parallel)

Metcon (Time)

Rx+ Only: Do 10 M/U For Time, Immediately after the WOD.