19
Nov
Sumo Tuesday
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
Sumo Deadlift (7×3 @70% of 3rm (of regular deadlift))
sets otc 1:30
Gymnastics
all sets are OTC 0:30
Death by Pull Ups (AMRAP – Reps)
each round, add one pull up. IE Round 1, 1 pull up, Round 2 = 2 pull ups etc…
Death by T2B (Time)
perform 1 t2b on round 1, 2 t2b on round 2 etc…
Metcon
Metcon (Time)
For Time (7-9 min cap)
5 Rounds
9 Hang Power Snatch
18 Wall Balls
(95/65)