FTX CrossFit – Monday

Specialty Class at 5:30pm – Gymnastics Movements Clinic – Get help on pull-ups, HSPU, dips and more!

Weightlifting

Back Squat (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Barbara (Time)

Five Rounds for time:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

*3-minute rest after each round*
30:00 Time Cap
Record how many rounds and extra reps you done if you hit the time cap.

Endurance: Row or Run 1,000m as soon as you are done. Focus on Form!