FTX CrossFit – Wednesday

Weightlifting

Complete in 5:00, Split class in 2 groups.

– Hang as long as possible with active shoulders with a Wide grip from P/U bar, 3x

– Long Distance B.O.M.B. Throws with Slam Balls. Select own weight. 10 reps total. No one walks to get their ball until all have thrown.

Power Snatch (2 – 2 – 1 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

• 400m Run
• 30 Russian KBS, 70/55#
• 20 Wall Balls, 30/20#
• 10 Slam Balls, 50/30#

Rx+: As Written (think about it carefully)
Rx: 55/35# KB, 20/14# MB, 30/20# SB
Scaled: 35/20#KB, 14/10# MB, 20/15# SB