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
1 Power Clean + 1 Full Clean and Jerk (1 @ 75%)
Touch n Go On Cleans
OTC
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Metcon
Metcon (AMRAP – Reps)
10 Min AMRAP
1 Power Snatch + 1 OHS
1 Rope Climb
2 Power Snatch + 2 OHS
1 Rope Climb
3 Power Snatch + 3 OHS
1 Rope Climb
4 Power Snatch + 4 OHS
1 Rope Climb…
Continue in the same pattern until time runs out… Score equals total number of Reps completed.
Metcon (AMRAP – Reps)
5 R’s
E3MOM
25/18 Cal Row, Ski, or Bike
21 Pull Ups
If you fail to compete the work in 3 min, you must rest the following 3 minutes.