Announcements
Schedule changes starting next week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Weightlifting
4 Sets
5 Back Squat @ 75-80%
60 sec rest
Max Reps Supinated Grip Pull Ups
Tempo 21X0
60 sec rest
*Tempo is important here, abide by the 1 second pause at the bottom to ensure full extension.
Metcon (Time)
For Time
40 Wall Ball
200m Run
30 Burpees
200m Run
40 Wall Ball
A – 16/12
S – 20/14
C – 30/20
*Competitive athletes who do not have a 30# ball can aim for a 12′ target with a 20# ball.