Metcon Friday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Pigeon Toes 1 min/side

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

600m Run

40m DBL KB Front Rack Carry

20m DBL KB OH Carry

15 TTB

@24/16 (53/35)

each round out of 135

Gymnastics

Ring Dips (5×5 strict + 5-10 kipping. Rest 10 Seconds between)

*May Kip Using Bands*

Weightlifting

3 Deadlift + 2 Hang Clean + 1 Push Jerk complex (1 x EMOM 10 @ 65%-90%)

Get through all 6 reps as fast as possible. Focus on getting elbows up and receiving the bar on the shoulders. Transition into the jerk as quickly as possible.