Habanero

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Strength

Bench Press (5 x 5 @ 75%)

OTC 2:00

Metcon

Metcon (AMRAP – Reps)

10 Rounds

1 min on 1 min off

8 Deadlifts

6 Hang Power Cleans

4 Front Squats

2 Push Jerks

ME lateral burpees over bar

remainder of time

(135/95)
Score = total number of burpees completed. Best practice is to scale the number of reps on Deadlifts or HPC.