FCCF workout for Monday 7/27/2015

First City CrossFit – CrossFit

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Weightlifting

Deadlifts and Dips

OT 2 Minutes x 8 Minutes

(4 sets)

3 Deadlifts @ 80-85%

and

6 Ring or Box Dips

Metcon (AMRAP – Rounds and Reps)

3 x 3 Minute AMRAP

10 Kettlebell Swings

(53/35)

10 Hand Release Push ups

Rest 60 seconds between AMRAPs.

Start out where you left off.

Mobility

Ball Smash Chest

Scorpion Stretch 30 secs x 2 each side

Ball Smash Hamstrings on Box