Announcements
Schedule changes starting next week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Front Squat (5.5.5.5)
Build to a heavy 5 in 4 sets or less.
Capacity Test (AMRAP – Reps)
10 min Capacity Test
4 min Max Cal Row
rest 60 seconds
3 min Max Pull Ups
(any style)
rest 60 seconds
2 min Bodyweight Back Squat
(3/4 BW for Females)
rest 60 seconds
1 min Max Shoulder To Overhead
(135/95)
RX = barbell begins on the floor
Load bars so you can easily strip from your back squat weight to your STO weight during your rest.
Athletes who scaled the back squat load on Friday 7/31/2015 should use that same load from Friday.