FTX CrossFit – Friday

 Weightlifting

• DB Lying Lat Pull-over, 2 x 6
• Wt. Dips, 3 x 3
• Wt. P/U, 3 x 3

Bench Press (3 – 2 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – (95+)%
Use a spotter or the safety catches!!!

Metcon (Time)

Work in heats if most people want soft Plyos. 1 group could do the WOD before the Strength.

21-15-9 of:

• Power Cleans, 155/105#
• Box Jumps, 36/30″

Rx+: As Written
Rx: 125/85#, 30/24″
Scaled: Any lesser wt., Lower Box