WOD

CrossFit FTM – CrossFit

Warm-up

PVC Clean Warm Up (No Measure)

Run, Row, Ski, 400 M, Bike .6 miles

Thoracic/Lumbar Extension

Shoulder External Rotation

Pigeon Toes

Shoulder press x 5

Front Squat x 5

Sots Press x 5

Power Shrug x 5

High Pull x 5

Muscle Clean x 5

High Hang Power Clean x 5

Hang Power Clean x 5

Low Hang Power Clean x 5

High Hang Squat Clean x 5

Hang Squat Clean x 5

Low Hang Squat Clean x 5

Shoulder Press x 5

Push Press x 5

Push Jerk x 5

Split Jerk x 5

Weightlifting

Clean and Jerk (12 Min EMOM @ 80% of 1 RM)

** These are Full Squat Cleans **

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 Wall Balls 20/14

20 Push Ups

60 DU