First City CrossFit – CrossFit
Metcon (Weight)
PENALLY ROW X 5
GHD SIT UP X 8 (SUB ABMAT SITUP)
SUPER SET X 5
Metcon (Time)
CHIPPER
20 X CAL ROW
30 X WALL BALL (20/14)
20 X V-UPS
30 X SDLHP KB (55/35)
20 X BOX JUMP (24/20)
30 X BURPEES
20 X JUMPING LUNGE
30 X SUPERMAN
800 M RUN