FTX CrossFit – Monday

Weightlifting

Top Down KB Flyes, 3×6
Shoulder Press, 3×5 @ 50/60/70%

Push Jerk (2 – 2 – 2 – 1 – 1 – 1)

75 – 80 – 85 – 90 – 95 – 95+
If you haven’t been lifting regularly, do 3-4 sets of 5-8 reps each.

Metcon

“The Corrigan” (Distance)

10:00 AMRAP

• Run 400m
• 100 yard Luggage Carry (55/35# KB in one hand and 40/30# bag on other shoulder. (Uneven Load)

*Only count Luggage carry distance for score

On June 26th, 2015 Brian & Wendi Corrigan were heading out of Midway Airport (Chicago, IL) to go visit their grand kids in Seattle, WA. Much to their terror they found themselves finally getting through the security line with only 5 minutes left before departure. They would later find out that a prolonged re-fueling had kept the plane on the ground a few extra minutes. With minutes left to board, they had to sprint through the airport in flip flops with their luggage in tow. Thanks to their CrossFit training they made their flight with seconds to spare and got to Seattle.

Rx+: As Written
Rx: 35/20#, 30/20# Bag
Scaled: less weight as needed