FTX CrossFit – Monday

Weightlifting

Front Squat (Tempo: 2×3 Regular: 5×3)
Tempo: XX5X @ 40 – 50%
:05 Down, Everything else as fast as possible.
Regular: 5 x 3 @ 60 – 70 – 80 – 90% – PR

Metcon (AMRAP – Reps)

FGB-Style (East to West)
1:00 at each station. Rotate to all 5 stations then Rest 1:00. Repeat for 3 rounds. Count up all Reps for Score.

• Wall Ball, 20/14#
• Alternating DB Snatch, 45/30#
• Indian Sit-ups
• KB Figure 8 w/ Uppercut, 35/20#
• SB Chest Throws, 15/10#
• REST

Rx+ will do 3:00 of Pistol squats as soon as the WOD ends. Add reps to total and put the squat score in the notes.
SB Chest Throws : stand just over arms length away from wall, catch it before it bounces. No rep if it falls.