First City CrossFit – CrossFit
Workout
3 rounds
16 alternating Front Rack Box Step Ups
60 seconds rest
6-8 Strict/Weighted Pull Ups
60 seconds rest
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
30 Wall Ball
(20/14)
20 Box Jump
(24/20)
10 Chest to Bar Pull Ups
(chest makes contact with bar)