First City CrossFit – CrossFit
Weightlifting
Back Squat (Building for Metcon)
Rest 1 minute
10 Powel Raises
Rest 1 minute
Metcon
Metcon (AMRAP – Reps)
For Max Reps
3 minute ME Back Squat
Men Adv – BW, Int – 3/4 BW
Women Adv – 3/4 BW, Int – 1/2 BW
rest 1 minute
3 minute ME Row for Calories
rest 1 minute
3 minute ME Burpees
Int – A
Adv – RX and C