FTX CrossFit – CrossFit

Warm-up

Kettlebells for Warm-up (No Measure)

Recommended Weight:

Men’s 20-35# / Women’s 10-20#

10/10x Revolutions

5/5x Halos

5/5x Ribbons

20x 1-arm Russian Swings

20x 2-arm American Swing

5/5x 1-arm High Pull

10x Figure Eights w/ uppercut

10x Wall Ball Substitute

5/5x 1-arm OHS

5/5x Snatch

Weightlifting

Front Squat (8 – 8 – 5 – 5 – (5))

55 – 65 – 75 – 80 – (85-90)%

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Note whether you did Power Cleans or Squat Cleans.