Announcements
Schedule changes starting next week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Weightlifting
3 Rounds
Floor Press x 4
rest 60 seconds
Strict Weighted Pull Ups x 3
rest 60 seconds
Low volume = heavy and getting STRONG!
*Athletes who do not yet have pull ups can modify that piece to 3 rounds of a 20 second flexed arm hold.
Metcon (Time)
For Time
1000m Row
20 Overhead Walking Lunges
(45/25 plate)
30 Burpee Plate Jumps
A – No Loading
S – RX
C – RX