FTX CrossFit – Thursday

Weightlifting

Complete in 12:00

• HSPU Progression, Strict, 5 sets of 1-3
• Top-Down KB Flyes, 3 x 5
• Shoulder Press, 3 x 5 @ 65-75-85%

Split Jerk (3 – 2 – 2 – 1 – 1 – (1 – 1 – 1))

65 – 75 – 85 – 90 – 95 – (95+)%

Metcon

400m Run (Time)

Max Effort 400m Run
Rest 4:00

500m Row (Time)

Max Effort 500m Row