FTX CrossFit – Friday

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Added Endurance: Row or Airdyne for 50 calories as soon as the WOD is over.

Weightlifting

Bulgarian Split Squat (5/5 – 5/5 – 5/5 – 5/5)

“Split” Squat with 1 foot planted underneath you and 1 foot, laces down, on a bench behind you about a lunge length away.
Start with an empty BB and work up by 10 – 20# increments. For safety sake use the Front Squat position with the BB.