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