FCCF Workout or Thursday 9.24.2015

First City CrossFit – CrossFit

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Workout

4 Sets

3 Strict Muscle Ups/5 strict weighted Pull Ups/20 sec flexed arm hang/8 Ring Rows

rest 60 seconds

90 sec weighted plank hold/90 sec plank hold (this is on forearms)

rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 Pull Ups

10 alt Pistols

rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 TTB

20 Double Unders