FTX CrossFit – Monday

Weightlifting

Front Squat (4 reps every 2 minutes for 8 sets.)

Do a few warm-up sets and then pick a weight at 70-85% of 1RM. You’ll stay at that weight for all 8 sets. Pick a weight that is challenging, but not so challenging that you fail any reps.

Metcon (Time)

5 rounds: (20 min. time cap incl. rest)

• 7 Squat cleans 145#/105#
• 14 Deadlifts 145#/105#
• 21 Slam Balls 50/30#
• 1 Minute of rest

Rx+ = As written
Rx = 105#/75# – 30/20#
Scaled = 85#/55# – 20/15#
Use same BB & WT for Squat Cleans and Deadlifts.
Each round (not incl. rest) should take you about 2:00-2:30. Use the appropriate wt.