Announcements
Schedule changes starting next week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Clean and Jerk (3 RM)
15 min to Establish
3RM Clean and Jerk
Any style
THESE DO NOT HAVE TO BE TOUCH AND GO!
Athletes can and should reset after each rep taking NO MORE than 30 seconds to complete the three lifts.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
100 Double Unders
10 Front Squats
20 Lateral Bar Over Burpees
A – 150 singles,115/75
S – 155/115
C – 205/145
Barbell Starts On The Floor