Announcements
Next Oly Lifting sessions starting June 29th and July 2nd – Register today!
First City CrossFit – CrossFit
Come celebrate our Grand Re-Opening this Saturday June 20 from 12:00 to 3:00!
California Kurobuta pasture-raised pork farm will be there with a roasted pig and info on buying high-quality pork.
Pull Up Progression
4 Rounds
20 sec flexed arm hang
10 sec rest
60 sec plank hold
30 sec rest
Workout – For Time
Metcon (Time)
For Time
90 double unders*
9 power cleans
(205/145)
9 strict pull ups
60 double unders
6 power cleans
6 strict pull ups
30 double unders
3 power cleans
3 strict pull ups
10 Min Time Cap!
*Scale to 2 x singles
Mobility
Cat Cow – 1 min
Forearm Stretch
Ball smash between shoulder blades
Ball smash or Foam Roll Posterior Chain