Announcements
Olga James just had a baby. If you are interested in making a meal for the family so Olga can focus on her new baby, sign up here. Only request is no pasta.
http://www.TakeThemAMeal.com/meals.php?t=BANN6199
First City CrossFit – CrossFit
Weightlifting
Floor Press (3 x 6 @ 60%)
Rest 20 seconds
12 Plyometric Push Ups
(clapping push ups)
Rest 2 minutes
Metcon
Metcon (4 Rounds for reps)
4 Rounds
400m Run
Max Reps Pull Ups
Rest 2 minutes between rounds
C – You have a 3 minute running clock to complete the 400m Run and max Muscle Ups