FTX CrossFit – Friday

Weightlifting

Bench Press (8 – 8 – 5 – 5 – 5)
Use a spotter and/or safety catches.

Metcon (AMRAP – Reps)

32 Tabata Rounds Total
8 Tabata Rounds per exercise
1 Tabata Round = 20s work & 10s rest
Rotate exercises every 8 rounds

• Row for cals
• Slam Ball 30/20# (Scaled = 20/15#)
• Frog Squats
• T2B (Scaled = Leg Lifts)

Frog Squats – Start in a fully extended push-up position. Jump with feet into the frog position with toes outsite and even with wrists.