FTX 09-12-2015 Sat

September 11th, 2015
by:

FTX CrossFit – Saturday

We are only open today for 8:00am and 9:00am classes.
Come out to CrossFit Roselle to compete or support our athletes at the Best of the Rest competition. We will have athletes at both the Individual events (Saturday) and at the Team events (Sunday). More information on the event, location, schedules, WODs here.

CFR2-01

Jessica is competing at the Granite Games in St. Cloud, MN. More information here.

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Alternating EMOTM

Front Squat (:30 on/:30 off, 10:00 @ 75% of 1RM)

Alternate Minutes with Box Jumps @ 24/20″, scale as needed.
(i.e. Odd Rounds perform Front Squats and Even Rounds perform Box Jumps. Always with a :30 rest.)
RECORD Best Front Squat Round!

Metcon (Time)

Teams of 4 (15:00 Cap)

3 Rounds of:

  • 6 Rope Climbs
  • 200 yard Plate-Pinch Carry*, 25# per hand (Done in 10 yard Lengths)
  • 50 Ring Push-ups

*Plates can not touch floor once the carry begins and must only be held in a pinch grip until the 600′ are done. If a plate is dropped everyone on the team does 5 Burpees before plates can be carried again.
Alternate Reps every rep on Rope Climb, whenever you want on plate carry and on every 10 reps on Ring Push-ups.

Rx as Writen
Scaled: Ground to Standing, 15# plates, 12x/round, Push-ups