FTX CrossFit – Wednesday

Weightlifting

Front Squat (Tempo: 4 – 4 – 4 – 4 / Regular: 3 – 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%
Regular: 75 – 85 – 95 – 1RM

Metcon (Time)

2 Rounds of:

• 15 HSPU
• 20 Ring Dips
• 25 MBSC, 30/20#
• 30 T2B

————–

• 5 Ring M/U (Rx+ only after 2nd round. WOD is not done until 5 M/U are done)

Rx+: as written
Rx: Bar Dips, 20/14# MB, No M/U