First City CrossFit – CrossFit
Weightlifting
Power Clean + Hang Clean + Front Squat (6 x 1)
Every 90 Seconds for 9 minutes
(6 rounds)
1 PC + 1 HC* + 1 FS
@ 70% of best Clean
*The hang clean will be performed with a full squat.
Metcon
Metcon (6 Rounds for time)
6 Rounds Each For Time
300m Run
10 Hang Clean Thruster*
(Cluster – *full squat)
Rest 2 Minutes
A – 75/55
RX – 95/65
C – 115/75