Weighted Pull Ups

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Crossover Pistols

Spiderman

Gymnastics

Weighted Pull-ups (6×5)

OTC

0:00, 2:00, 4:00, 6:00, 8:00

Weightlifting

Hang Clean (8×2)

Low Hang (Just Below Knee)

2×2@65% of 1RM Clean

2×2@ + 5-10 lbs

2×2@ + 5-10 lbs

2×2@ + 5-10 lbs

*increase weight by 5-10 lbs each round*

Sets OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00

Metcon

Metcon (Time)

For Time (9 min cap)

100 Wall Balls 20/14

50 Toes To Bar

25/20 Cal Bike/Row/Ski