FTX CrossFit – Friday

Weightlifting

Overhead Squat (Tempo: 4×3 Regular: 3×3)
Tempo: 3232 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (Time)

(Scaled Weight 2013 Regional Event 7)

For Time, 5 Rounds of:

• 2 Rope Climbs
• Run 1 lap or to the 2nd Tree
• 5 Squat Cleans, 135/95#
• Run 1 lap or to the 2nd Tree

Rx+: As written
Rx: 1 Rope climb per round, 115/75#
Scaled: 10 Ring Rows, Power Cleans 75/45#