FTX CrossFit – Thursday

Weightlifting

Overhead Squat (Tempo: 3 – 3 – 3 – 3 Regular: 3 – 2 – 1 – 1)
Tempo: 52X1
Short Rests between sets!
UP as fast as possible, :01 at the Top, :05 going DOWN, :02 pause at the Bottom
Tempo: 40 – 45 – 55 – 60%
Regular: 75 – 85 – 95 – 100%

Metcon (AMRAP – Rounds and Reps)

TEAMs of 2: 15:00 AMRAP

• 3 Burpees
• 5 T2B
• 7 Box Jump, 24/20″

Clock will beep every :30 for 30 rounds. Switch who is resting and who is working every beep. Start wherever your partner left off. Keep going no matter what until the clock beeps.