FTX 2015-05-23 Saturday
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.
- 60#/40# Bag / 40#/20# Bag
- Tire
- 45#/30# DBs/ 35#/20# KBs
- Wood Palette / Chair
- Tub of water
In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.