Happy Thursday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Strength

Deadlift (2×3 @90% of 3rm )

Deadlift (2×5 @80% of 3rm )

Deadlift (1×10 @70% of 3rm)

Sets OTC 1:30

Metcon

Metcon (Time)

For Time (7-9 min Cap)

30 Burpees over the bar

30 Thrusters

*Break workload up however you wish* But you must keep the number of reps even each round (ie do 10 Burpees, then 10 Thrusters etc…)

(135/95)

Metcon (AMRAP – Reps)

AMRAP 10

Run 800 M

ME Cals
score = total muscle ups completed