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CrossFit FTM – CrossFit

Metcon (No Measure)

19.2 TBA

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Strength

Bench Press (5 x 5 @ 80% of 1 rm)

sets OTC 2:00

Metcon

Metcon (Time)

For Time: 7-9 min cap

21-15-9

Push Press

Push Ups

3-2-1

Legless Rope climbs

115/70 lbs

Metcon (AMRAP – Reps)

AMRAP 11

30 Double Unders

7 C2B Pull Ups

7 Goblet Squats

7 KB Snatches

53/35 lbs

50 reps per round