FCCF Workout for Wednesday 11.18.2015

First City CrossFit – CrossFit

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Workout

Alternate between the FR Box Step Ups and the Turkish Get Ups.

Front Rack Box Step Up (3 x 8 each Leg)

Rest 30 seconds

Turkish Get Up (3 x 4 each Side)

Rest 30 seconds

Metcon

Metcon (Time)

For Time

10 – 1

Thruster

Pull Ups

A – 75/55

RX – 95/65

C – 115/75, Chest to Bar
10 Thrusters

10 Pull Ups

9 Thrusters

9 Pull Ups

8 Thrusters

8 Pull Ups etc.