Friday

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Clean Series (No Measure)

Thoracic Extension – 2 min

Single Leg Flexion – 1 min/side

Muscle Clean+ Front Squat + Shoulder Press

Power Clean + Push Press

Power Clean + Front Squat + Push Jerk

Squat Clean + Split Jerk

Weightlifting

1 Power Clean + 1 Full Clean and Jerk (1 @ 75%)

Touch n Go On Cleans

OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

1 Power Snatch + 1 OHS

1 Rope Climb

2 Power Snatch + 2 OHS

1 Rope Climb

3 Power Snatch + 3 OHS

1 Rope Climb

4 Power Snatch + 4 OHS

1 Rope Climb…
Continue in the same pattern until time runs out… Score equals total number of Reps completed.

Metcon (AMRAP – Reps)

5 R’s

E3MOM

25/18 Cal Row, Ski, or Bike

21 Pull Ups
If you fail to compete the work in 3 min, you must rest the following 3 minutes.