WOD

CrossFit FTM – CrossFit

Warm-up

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 (4×4 @75% of 1rm)

Sets OTC 1:30

Metcon

Metcon (Time)

For Time (8-11 min cap)

20 DBL DB Box Step Overs

40 HSPU

20 DBL KB Box Step Overs

(35/26)

(24/20)

Metcon (No Measure)

16min EMOM

1: 12 Chest to bar pull-ups + 30 double unders

2: 8 Burpees + 30 double unders

3: 10m Handstand walk + 1 legless

rope climb

4: REST
this is an ambitious EMOM. If you don’t complete the reps, move on without hesitating.