FTX CrossFit – Thursday

Weightlifting

Bench Press (Tempo: 4×3 Regular: 3×3)
Tempo: 1141 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (5 Rounds for time)

Do each round as fast as possible. Record each score separate.

• 16′ Banana Roll (4 mats wide)
• 5 KTE
• 5 T2B
• 5 Pull-ups
• REST 1:00

Hands and feet can not touch the floor during the banana rolls for the Rx scores.
Work in heats as needed.