FTX CrossFit – Thursday

Weightlifting

Bench Press (Tempo: 4 – 4 – 4 – 4 / Regular: 2 – 2 – 1 – 1)
Tempo: 81X1 – Fast UP, :01 at the Top, :08 DOWN, :01 at the Bottom – 40 – 50 – 55 – 60%
Regular: Do NOT do this w/o a spotter or catch bars! – 80 – 90 – 95 – 100%

Metcon (AMRAP – Reps)

Alternating Reverse Tabtata :10 On / :20 Off

32 rounds total (Rotate after having completed 8 rounds on a given exercise):

• Over-Box Jump, 20/16″ (thin boxes)
• Clapping Push-ups
• D/Us
• Push-press, 105/70# (may start w/ bar already on shoulders)

Rx+: Cash-out – For 4 more :10/:20 Splits do Pistols. Add reps to total.
Rx+: as written
Rx: Box Jump 20/16″, H-R Push-ups, D/U, 85/55#