First City CrossFit – CrossFit
Workout
Metcon (No Measure)
Every minute on the minute (EMOM), complete the following
1 Power Clean
1 Hang Squat Clean
1 Jerk
Start at 60-75% of 1RM Clean
Workout
Metcon (Time)
Complete 21 reps, 15 reps, and 9 reps of the following for time
Deadlifts (225/155)
Burpees
Toes-to-Bars (T2B)
Mobility
1. Cat-Cow – 1 min
2. Childs Pose – 1min
3. Monster Quad – 2 min per leg
4. Roll out the lower back – 2 mins
5. Ball smash the forearms – 1 min per arm