FTX CrossFit – Monday

Weightlifting

Back Squat (Tempo: 5 – 5 – 5 – 5 / Regular: 3 – 2 – 1)
Tempo: 50X2 – UP as fast as possible, :02 at the Top :05 going DOWN, NO pause at the Bottom
30 – 35 – 40 – 45 – 50%
Regular: 75% – 85 – 95%

Metcon (AMRAP – Reps)

10:00 Outside

• 10 Burpees
• 15 Russian KBS, 55/35#
• Run 1 lap
• 5 Wall Touches (Top of Pit)

(31 reps per round)

Rest 2:00

10:00 Inside

• 10 Box Jumps, 24/20
• 10 Ring Push-ups
• 10 Deadlifts, 135/95#
• 1 Rope Climb

(31 reps per round)