FCCF Workout for Sunday 12.20.2015

First City CrossFit – CrossFit

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Workout

Metcon (No Measure)

4 rounds of

10x Ring Dips

5x supinated-grip L-pullups

100m Sprint

Workout

Metcon (AMRAP – Reps)

TABATA

– 20 sec work, 10 sec rest for 8 rds of

air squats

Metcon (AMRAP – Reps)

TABATA

– 20 sec work, 10 sec rest for 8 rds of

push-ups

Metcon (AMRAP – Reps)

TABATA

– 20 sec work, 10 sec rest for 8 rds of

sit-ups

Metcon (AMRAP – Reps)

TABATA

– 20 sec work, 10 sec rest for 8 rds of

burpees