*Max Weight Workout*

CrossFit FTM – CrossFit

Warm-up

Burgener Clean and Jerk (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose – 1 min/side

1 Round with PVC

1 Round with Barbell

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat cleans

3 Shoulder Press

3 Push Press

3 Push Jerks

3 Split Jerks

Thruster (12 min to find 1 RM)

From the Rack

**IF you’re competing in the CFTD, use the first 9 min to warm up, then the last 3 min for official scores**

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats