FCCF Workout for Thursday 1.7.2016

First City CrossFit – CrossFit

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Metcon

Metcon (Time)

800m Run

30.20.10

Wall Ball

KB Swing

800m Run

A – 16/12, 44/26

RX – 20/14, 53/35

C – 20/14, 70/53

Finisher

Metcon (AMRAP – Reps)

Core Finisher

3 Rounds

1 minute Hollow Rock

30 seconds rest

1 minute Abmat sit ups

30 seconds rest

1 minute TTB

30 seconds rest”