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)