Veterans Day – yes, we’re open

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Single Leg Flexion 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

–> 5 Back Squats @ 55% of Max

–> Add Weight

–> 3 Back squats

Go to working weight.

Strength

Back Squat (4×10 @70% of 1rm)

OTC 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Strict Pull Ups

14 KB Snatch

21 Box Jump Overs

24/16 (53/35)

each round out of 42

Metcon (Calories)

Row, Ski, or Bike for Cals

15min EMOM

5-10 cal depending on your ability