FCCF Workout for Monday 10.19.2015

First City CrossFit – CrossFit

We will be testing Front Squat, Snatch and Deadlift next week.

This is considered a deload week. You will not be moving a lot of heavy loads. Work on your intensity in your metcons!

View Public Whiteboard

Weightlifting

Back Squat (5 x 5)

5 sets

5 Back Squat

@ 60%

rest 30 seconds

10 Weighted Scapular Shrugs

Metcon

Metcon (Time)

3 RFT

30 Wall Ball

20 TTB

A – 16/12

RX – 20/14

C – 30/ 20