First City CrossFit – CrossFit
Metcon (Time)
4 Rounds for Total Time
20 Perfect Push Ups*
rest 20 seconds
20 Wall Ball AFAP
rest 20 seconds
Dbl DB/KB Walking Lunge Steps
rest 20 seconds
A – 16/12, 35/15# DB
RX – 20/14, 45/25# DB
C – 20/14, 55/35# DB
*Progression would be Ring Push Ups.
Regression would be to use a box or adjustable bar.
If athletes cannot keep up with the rest time then decrease your repetitions.
Metcon (Time)
For Time
30 Pull Ups
400m run
20 Pull Ups
400m run
10 Pull Ups
12 min Time Cap!