First City CrossFit – CrossFit
Skills Development
15 minutes to practice kipping swing / kipping pull ups OR practice muscle ups. Your coach will provide you with numerous drills appropriate to your current skill level.
Metcon
Metcon (Time)
3 RFT
500m Row
20 Hang Power Snatch
15 Pull ups
A – KB Swing 53/35
RX – 75/55
C – 95/65, 5 Muscle Ups