VIDEO: FTFL DAY 1

LIFT.JPG

CrossFit:

For times:
A. Same all levels
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

B.

Rx:
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

Competition:
3 rounds for time of: 
12 Push Press, 115/75 lbs 
12 Toes-to-bars

Performance:
3 rounds for time of: 
12 Push Press, 75-95/55-65 lbs 
12 Toes as high as possible

Fitness:
3 rounds for time of: 
12 Push Press, 45-65/35-45 lbs 
12 Knee Raises

When the clock reaches 12:00, complete the following…

C.

Rx:
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

Competition:
3 rounds for time of: 
20 Front Rack Walking Lunges,  115/75 lbs 
10 Box Jumps, 30/24 in

Performance:
3 rounds for time of: 
20 Front Rack Walking Lunges, 75-95/55-65 lbs 
10 Box Jumps, 24/20 in

Fitness:
20 Front Rack Walking Lunges, 45-65/35-45 lbs 
10 Box Jumps, 20/16 in

When the clock reaches 18:00, complete the following…

D. Same all levels
For time:
Row 500 Meters
25 Burpees Over the Erg