FTX CrossFit – Monday

Weightlifting

Back Squat (8 – 6 – 4 – 6 – 8)

Metcon (AMRAP – Reps)

Heavy FGB

3 Rounds of 5 minutes each w/ a 1 minute rest period between rounds. Perform each of the following 5 exercises for 1 minute each round.

• Deadlift 225#/165#
• DB Thrusters 45#/30#
• Ring Dips
• KBS 70#/55#
• Wall Ball 30/20#

Rx

• Deadlift 165#/125#
• DB Thrusters 30#/20#
• Ring Dips
• KBS 55#/35#
• Wall Ball 20#/14#

Scaled – Modify as needed.