FTX CrossFit – Saturday

Saturday Specialty Classes – 8:00 am Endurance Class and 10:00 Beg. to Int. Olympic Lifting Class.
Remember to sign-up on Wodify for the Specialty Classes.

Weightlifting

Shoulder Press (5 – 5 – 5 – 5 – 5 )
55 – 65 – 75 – 85 – 90%

Metcon (AMRAP – Rounds and Reps)

TEAMS of 2, Alternate Every Rep.
20:00 AMRAP

• 30 MB Sit-ups, 20/14# (Top-Bottom-Top)
• 30 Ricochet Wall Balls, 20/14#
• 30 Push-ups (Bottom-Top-Bottom)

S/U: Wait at the top of the sit-up for your partner to pass you the ball, no throwing allowed.
W/B: Tilt at an angle so your Wall Ball shot glances off the wall to your partner. Your inside feet should be further from the wall then your outside feet and the inner feet of the team should almost be touching.
P/U: Wait in the down position (Resting on the floor) for your partner to go up and back down before you go.