First City CrossFit – CrossFit
Workout
Metcon (Weight)
Complete 3 rounds not for time of the following
10 OHS @ 2020 tempo
(2 count down, no pause, 2 count up, no pause)
5 Muscle Ups/10 Ring Dips/10 Box Dips
rest 1 minute
Workout – For Time
Metcon (Time)
Complete 3 rounds for time of the following
20 Hang Power Snatch
400m Run
A – 95/65
RX – 115/75
C – 135/95
Mobility
1. Ball smash between the shoulders
2. Roll out the upper back
3. Scorpion