First City CrossFit – CrossFit
Workout
3 Sets
20 DB/KB Walking Lunges
rest 90 seconds
30 second Side Plank Hold
(each side)
rest 90 seconds
Metcon (Time)
For Time
400m Run
30 Front Squats
(barebll starts on the floor)
30 Box Jump
400m Run
A – 135/95, High
RX – 155/105, 30/24
C – 205/145, 30/24
Yes, these are supposed to heavy and high!