Announcements
CA Kurobuta Meat Club at FCCF today Nov. 16th from 5:30pm-7pm
First City CrossFit – CrossFit
Skills Development
BNSGPP + OHS (5 x 3 + 3)
Behind the neck snatch grip push press + overhead squat.
Log your best 3 + 3. Bringing the bar back to your back rack requires coordination and accuracy. It has be practiced to develop.
Metcon
Metcon (2 Rounds for reps)
2 x 5 min AMRAP
30 Double Unders
20 Power Snatch
10 OH Reverse Lunge Steps
rest 3 minutes
A – 75/55
RX – 95/65
C – 135/95