FCCF Workout for Thursday 10.1.15

First City CrossFit – CrossFit MetCon

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Metcon (AMRAP – Rounds and Reps)

20 min amrap

200m run

10 thruster 75/53

10 kb swing 53/35

200m run

12 thrusters

12 kb swing

200m run

14 thrusters

14 kb swing

…

Continue to climb reps by 2 until time runs out

Metcon (AMRAP – Rounds)

death by air squats- increase by two every min.

min 1: 2 Air Squats

min 2: 4 AS

min 3: 6 AS

…etc…