FCCF MetCon Workout for Tuesday 10.13.2015

First City CrossFit – CrossFit MetCon

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Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

10 wall ball 20/14

50 double unders

5 HSPU

300m run

Metcon (AMRAP – Reps)

3 min on 1 min off : 4 rounds

400 m run

10 target burpees (touch bar OH)

Amrap thrusters (95/65)

*Score is total thruster over the 4 rounds