FCCF workout for Friday 7/24/2015

First City CrossFit – CrossFit

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Metcon (Time)

5 RFT

25 KB Swings

(53/35)

7 Push Press – no jerks!

(135/95)

400m Run

Barbell starts on the floor

Mobility

Scorpion stretch

Ball Smash the Glutes

Ball Smash Traps Calf Stretch (wall or rig)