FTX CrossFit – Saturday

Metcon

400m Run (Time)

Max Effort 400m Run
Rest several minutes before team WOD. Practice the movements as a team before starting the WOD.

Metcon (Time)

Beast of Burden TEAM WOD: (SB or Bag) [25:00 Cap]

• Run 2 laps
• Lunge the diameter (on cadence)
• Run 2 laps
• Lunge the diameter back (on cadence)
• Run 2 laps
• 30 Presses (on cadence)
• 30 Squats (on cadence)
• Run 2 laps
• 30 Squats (on cadence)
• 30 Presses (on cadence)
• Run 2 laps
• Lunge the diameter (on cadence)
• Run 2 laps
• Lunge the diameter back (on cadence)
• Run 2 laps

Rx+ Team: Carry an average of 50# of wt. per teammate (i.e. A team of 5 needs to carry 250# amongst them)
Rx Team: Carry an average of 40# of wt. per teammate
Scaled Team: Carry an average of 20# of wt. per teammate. Do NOT need to keep on cadence.

– 3-5 members per team
– Loads MAY be adjusted or traded during the WOD.
– Stay together at all times on the runs and move together on each rep during all reps.
– 1 Press consists of lifting the object from one shoulder over your head with elbows straight at the top and back on to the opposite shoulder.