Push Press and Bent Over Row

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Couch stretch – 1 min/side

Hip FABER – 1 min/side

Banded Front Rack – 1 min

5 Front Squats Empty Barbel

Weightlifting

Push Press (5×3@ 85% of 1RM Strict Press)

Sets OTC

0:00, 1:30, 3:00, 4:30, 6:00

NO RACKS

In between Sets

10 Bent Over Rows using same barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

9 Push Press

6 Front Squats

3 Burpee Bar Muscle Ups
sub 5 Pull Ups + 5 Ring Dips for MU’s

Rest 3:00

Metcon (Time)

5 RFT

50 Double Unders

10 HSPU
sub for HSPU is DB Strict Press