FCCF workout for Friday 6/12/2015

First City CrossFit – CrossFit

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Kipping Swing (No Measure)

Hollow Rock to Superman on Floor

Hollow Rock to Superman on Bar

Add Speed to combo

Bar Tap (Skip with Hips)

Pull Up

Push Away

Metcon (Time)

4 Rounds for Total Time

400m run

*15 pull ups

**10 hand release push ups

Rest 1:1

Rest as long as it takes you to finish the round.

*Rx Plus = Chest to bar and Ring Dips