FTX CrossFit – Monday

No childcare this AM. Our apologies for the inconvenience.

Weightlifting

Shoulder Press

Take 5:00 to build up to a 90% load. Then do a 5:00 AMRAP w/ that Weight. If you have been doing CF for less than 6 months only use 75%. FOCUS on FORM. Do not try to WIN this, Simply challenge your Strength-Endurance and your ability to brace and stabilize under heavy loads when tired.

Metcon (AMRAP – Reps)

Max set T2B (w/o “reaching” for the rep)
Max set “Heavy” Wall Ball
Rest 1:00, Repeat

– Focus on Touch ‘n’ Go, Fluidity of the reps
No rest between T2B & Wall Balls.

Metcon (Weight)

15:00 AMRAP w/ Teams of 2
1 Person Runs : 1 Person Lifts

• 400m Run (Switch places every Run)
• G2O

Score = (BB Wt.) x (Reps)
Pick your own weight but it can not be switched during the WOD. The Teammates may have their own BB, but must track their reps separately then.