FCCF Workout for Wednesday 9.23.2015

First City CrossFit – CrossFit

View Public Whiteboard

Snatch (3.3.3.3.3)

Snatch

5 x 1.1.1

These are not touch and go.

Reset between each rep.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Hang Power Snatch

10 OHS

5 Muscle Ups/Ring Dips/Box Dips

A – 95/65

RX – 115/75

C – 135/95