Announcements
Schedule changes starting THIS week! 5:15am, 9:00am MetCon on T, Th, and Mobility schedule.
First City CrossFit – CrossFit
Weightlifting
5 Sets
Floor Press x 3
60 sec rest
*Strict TTB x 8
60 sec rest
*These can be modified to a dragon flag on the floor or just a tempo leg raise on the floor.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Ring Dips
10 Pull Ups
20 KB Swings
A – 10 push ups, RR or Jumping, 44/26
RX – Ring, 53/35
C – RX, 70/53