FTX CrossFit – Saturday

FTX O’Course (Time)

Indoor portion:

• Sled Drag 100m w/ 90lbs men and 60lbs women
• 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
• 20 Burpees
• 30 Situps
• Traverse parallel bars (10 dips )
• Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
• Go under Chicken Wire Obstacle
• Cross Monkey Bars (15 Pull-ups)
• Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

• 200m run*
• Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
• 200m run*
• Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
• 200m run*
• High bar obstacle up and over / High bar obstacle just grab high bar
• 200m run*
• Body hurdles obstacle
• 200m run*
• The Pit obstacle (Go up one side and slide back down)
• 200m run*
• Tube Obstacle
• 200m run*
• Tire flip 10x
• 200m run*
• Tire obstacle
• 200m run*
• Balance beam obstacle
• 200m run*
• 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

1. 60#/40# Bag / 40#/20# Bag
2. Tire
3. 45#/30# DBs/ 35#/20# KBs
4. Wood Palette / Chair
5. Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.