Finally Friday!

CrossFit FTM – CrossFit

Warm-up

Overhead Squat Warm Up (No Measure)

Run, Row, Bike, or Ski 400 M

Lumbar/Thoracic Ext – 1 min

Pigeon Pose

2 Rounds with PVC

5 Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

1 x 20 OHS with KB’s hanging from PVCs

Strength

Overhead Squat (1 RM in 12 Minutes)

Weightlifting

1 Power Clean + 2 Hang Power Clean + 3 Jerks (work up to a heavy in 15 min)

Metcon

Metcon (Time)

For Time (8 min cap)

25/20 Cal Ski

50 KB Swings

25/20 Cal Row