FTX 2015-06-23 Tuesday

June 22nd, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Complete in 10:00

  • DB Squat Jumps, 2 x 8
  • Wt. Pistol Squats, 1 x 5/5 (DB or KB)
  • 20 Box Jumps @ about 90% of Highest Jump, focus on form, step down!

Back Squat (3 – 2 – 2 – 1 – 1 – 1)
65 – 75 – 85 – 90 – 95 – 95+%

Metcon (Time)

Teams of 3
For Time (Cap 20:00)
2 Run and 1 Reps (Rotate)

Chipper to complete:

  • 40 Wall Balls, 30/20# @ 10’/9′
  • 40 Goblet Squats, 70/55#
  • 40 KBS, 70/55#
  • 40 C2B
  • 40 Burpees
  • 400 D/U – 1600 Singles

Run distance is 400m (The 2 running together need to stay together.)
– Try to match teammates by Rx+, Rx, Scaled but not required.
– Select individual level when entering score.
– If you do not finish in the time cap add :01 to 20:00 for every missed rep in the chipper. (Every 4 singles missed = 1 rep)

Rx+: as written
Rx: 20/14# MB, 55/35# KB, Pull-ups
Scaled: as needed