FTX CrossFit – Thursday

Weightlifting

Overhead 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)

EMOTM/Death-by:

• 4 Deadlifts
• 4 Box Jumps

for rounds 1-4
Begin “Death-by” Rules (add 1 rep) on Round 5
Rx+ Rx Scaled
1.25x BW 1x BW .5x BW
30/24″ 24/20″ 20/16″