FCCF Workout for Wednesday 9.9.2015

First City CrossFit – CrossFit

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Deadlift (6.6.6.6)

4 sets

6 DL @ 20X1

(2 count down, no pause, explode back up. No bouncing)

rest 60 seconds

10 unbroken TTB

rest 60 seconds

Metcon (Time)

Alternating Ladder

10 Ring Dips

1 Pull Up

9 Ring Dips

2 Pull Ups

8 Ring Dips

3 Pull Ups

7,4

6,5……

1 Ring Dip

10 Pull Ups

A – Perfect Push Ups

RX –

C – Chest to Bar Pull Ups