WOD

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Foam Roll Legs 2 min/leg

Couch stretch – 2 min/side

Hip FABER – 2 min/side

Banded Front Rack – 2 min

5 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Foam Roll Legs 2 min/leg

Couch stretch – 2 min/side

Hip FABER – 2 min/side

Banded Front Rack – 2 min

5 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Strength

Front Squat (3×3 @85% of 1rm)

Front Squat (2×7 @ 70% of 1rm)

0:00, 2:30, 5:00, 7:30, 10:00

Metcon

Metcon (Time)

For Time (8-10 min cap)

40 Cal Row/Ski/ or Bike

30 Deadlift

20 Hang Power Cleans

10 Thrusters

(155/105)
This is a burner…go fast!!!