First City CrossFit – CrossFit
Workout
Metcon (No Measure)
Clean Pulls & Pull Ups
Complete 5 rounds not for time of the following
Clean Pull to PVC 1.1.1
rest 60 seconds
5 Strict Pull Ups**
rest 60 seconds
**Advanced – Weighted
Workout – For Time
Metcon (Time)
Complete 5 rounds for time of the following
5 Squat Clean (225/135)
10 Chest to Bar Pull Ups
A – 135/95
RX – 205/125
C – 225/155
Mobility
1. Roll out the Lats
2. Ball smash the glutes
3. Banded Hamstring stretch