FTX CrossFit – Wednesday

Weightlifting

Deadlift (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

HERO Day (scaled for Humans): For Time

“Little Randy”

• 40 Snatches @ 75/55#

Then: (1 BB, change your own weights)

“Little Tommy V”

• 15 Thrusters @ 115/75#
• 7 Rope Climbs
• 12 Thrusters @ 115/75#
• 5 Rope Climbs
• 9 Thrusters @ 115/75#
• 3 Rope Climbs

Rx+: as written
Rx: 95/65# Thrusters, 5-3-1 Rope Climbs
Scaled: Less Weight, 30-20-10 Ring Rows