Happy Friday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Inchworm

Strength

Deadlift (10,7,4,7,10 Reps No Prescribed Weight)

Sets OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

50 Double Unders

2 Rounds

12 KB Swings

6m Hs Walk

Each round = 86 reps

Death by Power Clean (AMRAP – Reps)

70% of 1 RM

min 1 – perform 1 power clean

min 2 – perform 2 power cleans

min 3 – perform 3 power cleans

etc…

Continue until you fail to complete the prescribed number of power cleans within 1 minute