FTX CrossFit – Tuesday

Weightlifting

Front Squat
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 Pull-ups, Strict OR Kip
• Max set Ring L-sit

Rest 2:00, Repeat

Scaled: Max Hard Ring Row + Ring Dip Lock out w/ toe point.
No rest between p/us and L-sits. Each sec of L-sit =1 rep.

Metcon (AMRAP – Reps)

FGB Style – 3 rds of:
:30 On / :30 Off

• KTE
• 5 yard Side Shuffle
• Hang Clean, 115/75#
• Alt. SB Side Throws, 20/15#
• Over Box Jump Circuit, 20/20/20″
• 1 min. rest between rounds

1 point per Rep or Length or Jump
Rx: as Written, use thin wood boxes to jump over.
Scaled: Hanging Leg Raise, 75/45#, 10# SB, Regular Box Jumps 20/16″