FTX CrossFit – Thursday

Weightlifting

Bench Press (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)

Modified Regional Event 3 (20:00 Cap)

Rx+:

• Run 1 Mile
• 25 OHS, 95/65#
• 50 GHD Sit-Ups (RX+ ONLY, start in heats if needed)
• 100 D/U
• 50 SDHP, 95/65#
• 25 Over-Box Jumps, 24/20″ (no contact)

Rx: 800m Run, 75/45# BB, 20# MB S/U, may jump on and off of box
Suggestions for Scaled: 400m Run, 65/35#, S/U, 300 Singles, 20/16″ Box Jumps

Metcon (Distance)

Rest 5:00 after the WOD before starting. Be sure the floor is clear!

WOD: Handstand Walk max distance in 3:00.