Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Back Squat (1 RM)
Every 2 Min x 10 Min
1.1.1.1.1
85%, 90%, 95%, 100%, 105%
Athletes should warm up to their first working weight of 85% then use these percentages of their most recent 1RM to build and establish a new PR. Be great!
Metcon (AMRAP – Reps)
10 min AMRAP
PC + FS + STO Ladder
1 Power Clean
(185/125)
1 Front Squat
1 Shoulder To Overhead
2 PC
2 FS
2 STO
etc…..
Mobility
Roll out upper back – 2 minutes
Roll out quads – 2 minutes
Roll out glutes – 2 minutes