Announcements
Whole Life Challenge starts this Saturday Sept. 19th. Check out wholelifechallenge.com for more info and got to https://game.wholelifechallenge.com/wlcfall15/join to join the First City CrossFit team.
California Kurobuta will be here on Monday Sept. 21st and the 3rd Monday of every month from 5:30pm-7pm delivering local, pasture-raised pork. Order online or buy on-site.
First City CrossFit – CrossFit
Deadlift (4.4.4.4)
4 sets
*4 Deadlift @ 20X1
(2 count down, no pause, explode back up. No bouncing)
rest 20 seconds
12 HSPU / 4 wall walks / 60 sec HS Hold
rest 2 minutes
*Compare your loads to 9/9 and shoot for 5 – 10 pounds heavier for each set.
Metcon (AMRAP – Reps)
Speed Kills
2 ROUNDS OF:
Against a 3 minute running clock
400m run
AMREPs STO
(MOVE YOUR A**)
rest 3 minutes between rounds
A – 300m run (around building), 95/65
RX – 115/85
C – 135/95