FCCF Workout for Friday 11.13.2015

First City CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Sumo Deadlift (5.5.5.5.5)

Build to a heavy 5 Sumo DL

Metcon

Metcon (Time)

3 RFT

15 Pull Ups

20 alt KB Snatch

(these will start from the floor)

400m Run

A – 44/26

RX – 53/35

C – Chest to Bar, 53/35