FTX CrossFit – Thursday

Metcon (No Measure)

WOD Skill-work – About 8 min on each.

1. Work on –> Ring Dip progression. Those that can do ring dips work on going really deep and get warmed up for the WOD.
2. Work on Pull-up –> M/U progression. Those that can do 15 pull-ups, 10 C2B and 5 M/Us (w/ rest in between.)
3. Work on HSPU progression. Those that can do HSPUs work on getting warmed up for the WOD.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

• 20 Box Jumps 24″/20″
• 10 Strict HSPUs
• 5 Ring M/Us

Rx+ = As written
Rx = Kipping allowed on HSPU. 10 C2Bs and 10 Ring Dips in lieu of M/Us.
Scaled = 10 reps of a modified HSPU. 10 Pull-ups or 10 ring-rows plus 10 box/bench dips.