First City CrossFit – CrossFit
Workout
Metcon (No Measure)
Every minute on the minute, complete the following
On odd minutes, 5-8 strict pull-up
On even minute, core movement of your choice or coach’s choice
20 sec Hanging L-sit hold
Or
6-10 Hollow body roll over to superman and back to hollow body
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of the following
5x thrusters @80% of 1RM
10x pull-ups
15 box jumps (24″/20″)