FTX CrossFit – Monday

Metcon (AMRAP – Reps)

In 6:00 complete the following:

• 15 Thrusters 65/35#
• 15 Ring Rows
• 15 Thrusters 65/35#
• 15 Ring Rows
• 400m run (Ea. 100m = 1 rep)

Next 6:00 complete:

• 15 Thrusters 95/65#
• 15 Pull-ups
• 15 Thrusters 95/65#
• 15 Pull-ups
• 400m run

Next 6:00 complete

• 15 Thrusters 115/85#
• 15 C2B
• 15 Thrusters 115/85#
• 15 C2B
• 400m run

Next 6:00 complete

• 15 Thrusters 135/95#
• 15 Bar M/U
• 15 Thrusters 135/95#
• 15 Bar M/U
• 400m run

You have to wait until the 6:00 mark to start next 6:00. If you don’t finish in the any given 6:00 period, then you are done.

Weightlifting

Thruster (Sets of 5)
Rest 6:00 before doing this. Do 2 sets per 6:00 you did NOT complete. Use a wt. that’s heavier than the round of 6:00 you failed on.