Announcements
First City CrossFit will be hosting Barbells for Boobs on Nov. 7th. Look for the email we sent out for more details.
Workout
View Public Whiteboard
Overhead Reverse Step Out Lunge (20.20.20.20)
Rest 1 minute
Weighted Ring Rows (8.8.8.8)
8 Weighted Ring Rows* / Ring rows
(*feet at ring height)
Rest 1 minute
Metcon
Metcon (Time)
3 RFT
20 Wall Ball
15 Hang Power Snatch
10 Burpee Pull Up
A – 16/12, KB Swing 44/26, 10 burpees + 10 pull ups
RX – 20/14, 95/65
C – 20/14, 115/75, 5 Burpee Bar Muscle Up