Announcements
Olga James just had a baby. If you are interested in making a meal for the family so Olga can focus on her new baby, sign up here. Only request is no pasta.
http://www.TakeThemAMeal.com/meals.php?t=BANN6199
First City CrossFit – CrossFit
Weightlifting
Paused Front Squat (4 x 5 @ 65 – 70% )
Tempo 21X1
(2 second eccentric, 1 second pause, explode back up, 1 second to reset at top)
rest 20 seconds
5 Tall Box Jump
rest 2 minutes
(these do not have to and are not meant to be rebounding tall box jumps)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
20 alt Pistols
40 Double Unders
A – alt jumping lunges
RX –
C – Weighted Pistols 35/26