WOD

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Clean Series (No Measure)

Thoracic Extension – 2 min

Single Leg Flexion – 1 min/side

Muscle Clean+ Front Squat + Shoulder Press

Power Clean + Push Press

Power Clean + Front Squat + Push Jerk

Squat Clean + Split Jerk

Weightlifting

Hang Power Clean (5 Reps EMOM 10)

*No prescribed weight. *Reps should be Unbroken

*Perform a Full Deadlift before beginning first HPC

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

55 Power Snatch 75/55

55 Wall Balls 20/14

55 Cal Row

55 Toes To Bar

Metcon (Time)

For time:

30 Calorie Row/Ski/Bike

75 Double unders

30 Ring Dips

REST 2:00

25 Calorie Row/Ski/Bike

75 Double unders

20 Ring Dips

REST 2:00

20 Calorie Row/Ski/Bike

75 Double unders

10 Ring Dips