FTX CrossFit – Friday

Metcon (Time)

Chipper for time: (20 min. time cap)

• 35 burpee box jumps 24/20″
• 25 C2B
• 15 strict HSPU
• 5 Rope climbs
• 15 strict HSPU
• 25 C2B
• 35 burpee box jumps 24/20″

RX+ = as written
RX = regular HSPU, regular pull-ups, 20/16″
Scaled = Mod. HSPU, ring rows, 10 Ground to standing on ropes by wall climb, burpees onto a 45# plate

If you go over time cap, then score is 20:00 + 1 sec. for each rep not completed.

Weightlifting

Alternating EMOTM (EMOTM for 12 minutes:)

Odd minutes: 6 strict press @ 50-60%
Even minutes: 12 push-press

Use the same weight for both the strict press and push press. Increase the weight every 4 minutes (3 times).
Record heaviest set of 6 strict press.