FTX 2015-07-24 Friday

July 23rd, 2015
by:

FTX CrossFit –¬†Friday

The 4:30 pm – 5:30 pm class is our last regular class today.
At 5:30 pm we will run through one of the 2015 Games WODs.
At 6:30 pm we will have our 2015 Games Party. We will be watching the games and enjoy food and fun. The whole family is invited. Bring your own food and beverages (for the adults and for the kids). A grill will be available. We will also have a bon fire.

Weightlifting

DB OH Lunges, 3×10 (BB if elbows bend)
25 Box Jumps, 30/24″ or scale as needed.

Front Squat (5 – 3 – 2 – 2 – 1 – (1 – 1))

60 – 75 – 85 – 90 – 95 – (95+)

Metcon (AMRAP – Reps)

10:00 AMRAP

  • 300m Row
  • 1 Unbroken set of T2B

Score is total # of T2B x # of full 300m Rows.
Rx+: Take 3:00 after the WOD to do a 1RM weighted Pull-up. Add 1 Rep to your T2B score for every 10# beyond bodyweight. Then multiply by # of 300m rows.
Do multiple heats as needed for class size (1/2 do Strength, 1/2 WOD if need be). Bring Rowers into Gym.

GamesTeen2015