FTX CrossFit – Thursday

Weightlifting

Complete in 5:00
MB drop-unders, 2×10
MBSC, 2×5
BB Drop-unders, 2×10

Metcon

3 Position Clean (1 Rep of Combo EMOTM for 14 min.)

Start @ 65/35#

• Rx+: Combo of (Power Clean / High Hang Squat Clean / Squat Clean).
  Add 10# every round to 1RM
• Rx: Combo of (Power Clean / Hang Power Clean / Squat Clean).
  Add 5# every Round to 1RM
• Scaled: Practice the Hang Power Clean for 7 Rounds and Power Clean for 7 rounds.

Metcon (AMRAP – Rounds and Reps)

5:00 Cash-out WOD

• 14 OH Plate Lunges, 45/25#
• 7 KTE