WOD

CrossFit FTM – CrossFit

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Warm-up

OverHead Warm Up (No Measure)

1 Rounds With PVC

5 Shoulder Press

5 Push Press

5 Push Jerk

5 Split Jerk

1 Rounds with Barbell

3 Shoulder Press

3 Push Press

3 Push Jerk

3 Split Jerk

Strength

Banded Shoulder Press (5 x 3 @ 45% including bands)

Sets OTC 0:25

Red Bands = 30 lbs each

Blue Bands = 50 lbs each

Metcon

Metcon (Weight)

EMOM 15

5 Shoulder To Overhead
You pick the weight. Score = total pounds lifted.

IE 5 x 15 = 75 reps

75 reps x 100 lbs = 7500 lbs

Gymnastics

Box Jumps (7 x 3)

seated, increase height each round using weight plates.

sets OTC 1:30

Metcon

Metcon (Distance)

“Cardio Purgatory”

2 Rounds for Distance:

Min 1: Row for Meters

Min 2: Ski for Meters

Min 3: 300 m Run

Min 4: Rest
Score = total meters completed

Row m + Ski m + 300 m Run = Total m Completed