Shoulder Press and Back Squats

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Shoulder Press (1 RM in 10 min)

Back Squat (5 x 7 @ 75% of 1 RM)

OTC

0:00, 1:30, 3:00, 4:30, 6:00

Metcon

Metcon (Time)

10 RFT: 12-14 min Cap

3 Clean and Jerks 135/95

1 Rope Climb
Every other rope climb should be legless*