Announcements
Schedule changes starting THIS week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Gymnastics
Gymnastics Skill Session
3 RNFT
60 seconds HS or HS Walk or HSPU
rest 30 seconds
60 seconds Double Under
rest 30 seconds
60 seconds Muscle Up or Kipping Swing/Pull up practice
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Power Clean
5 Thruster
10 Lateral Burpee Over Barbell
A – 95/65
RX – 135/95
C – 155/115
RX = Both feet leave the ground at the same time.