FCCF Workout for Tuesday 12.1.2015

First City CrossFit – CrossFit

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Weightlifting

Deadlift (4 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

Dave Castro Challenge

Teams of 2 or 3 for Both Pieces

3 min ME Pull Ups

Rest 3 minutes

Metcon (Time)

Karen’s Dead

For Time

150 Wall Ball

27 Deadlifts every 3 minutes

15min Time Cap!

A – 135/95

RX – 185/135

C – 225/155

One athlete works at a time.