First City CrossFit – CrossFit
Gymnastics
Metcon (No Measure)
OTM x 12 (4 rounds)
Minute 1 – 10 alt Pistols / 10 pistols to box or ball / 12 alt jumping lunges
Minute 2 – 10 Burpee Broad Jump
Minute 3 – 5 Muscle Ups / 10 Chest to Bar Pull Ups / 10 Pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Hand Release Push Ups
20 KB Swings
300m Run
RX – 53/35