FCCF Workout for Tuesday 9.29.2015

First City CrossFit – CrossFit

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Shoulder Press (3.3.3.3.3)

Rest 90 seconds between sets

Build to a heavy triple.

Focus on not overextending your back.

Rib cage down, squeeze your glutes and quads!

Metcon (Time)

21.15.9

STO

(barbell starts on the floor)

Pull Ups

A – 95/65

RX – 115/75

C – 135/95