First City CrossFit – CrossFit
Workout – Weightlifting
Split Jerk (5×3)
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible (AMRAP) in 15 minutes of
Power Clean (135/95)
Lateral Bar Burpee
starting at 3 reps, every round add 3 reps
Mobility
1. Monster Quad – 2 mins per leg
2. Roll out the outside of the hip – 2 mins per leg
3. Ball smash the hamstring – 2 mins per leg