First City CrossFit – CrossFit
Workout
Deadlift (3×5 3×3 increasing load)
Workout
Metcon (Time)
Complete 3 rounds of the following for time
10x Power Snatches (135#/95#)
400m run
Mobility
1. Roll out front of the upper hips – 1 min per side
2. Roll out the quads – 1 min per side
3. Ball smash the hamstring on a box – 1 min per side
4. Calf stretch – 1 min per side
5. Ball smash the calves – 1 min per side