First City CrossFit – CrossFit
500m Row (Time)
Max Effort 500m Row
Workout – For Time
Metcon (Time)
Complete 3 rounds for time of
Run 200m with med ball (20/14)
4x Rope climbs
Run 200m with med ball (20/14)
20x Sideway Hurdle Hops
Run 200m with med ball (20/14)
20x walking lunges