FTX CrossFit – Wednesday

Weightlifting

Front Squat (8 – 8 – 8 – (15))
50 – 60 – 70 – (67.5%)

The sets of 8 are there for the purpose of warming you up and allowing to get a feel for the max weight you think you can do 15 of.

Metcon (Time)

5 Rounds for time (20:00 cap) of:

1) 400m run
2) Rx+ – 10 Squat Cleans ### lbs.

Rx – 10 Power Cleans ### lbs.
Scaled – 10 Slam Ball Squat Cleans 30/20#

### – Use the weight you used for the front squats if you successfully completed a set of 15. If you failed, then use a lesser weight you think you could have done.