Announcements

Bring a friend week! – This week is bring a friend week! Bring a friend to any of our classes this week. No prior reservation is necessary. Just come 10-15 minutes early so that we can get them all setup in our system. Your friend can then attend any classes all week!

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

Strength / Skillwork

Max Double-Unders
Turkish Get-up

WOD

5 Rounds of:

• Max Double-Unders -OR- 5 attempts
• 2/2 KB Turkish Get-ups
• 5 Tempo Dips (40X1)
• 6 Pistol Squats (3/3) add wt. if able
• 8 KB Single Leg Deadlifts (4/4)
  [Single or double KB]

40X1 Tempo – :04 Down, No pause at the bottom, Up as fast as possible, :01 pause at the top.

Elements

20:00 AMRAP

• 10 Calorie Bike
• 10 Push-ups
• 20 Lunges
• 20 Scissors