First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×5)
Workout
Metcon (Time)
Complete the following for time
1000m row (fastest rowers first)
22x push-ups
22x weighted lunges * (45/25)
22x seated med ball twists
16x push-ups
16x weighted lunges * (45/25)
16x seated med ball twists
10x push-ups
10x weighted lunges * (45/25)
10x seated med ball twists
* weighted lunges are with a weight plate in front of the chest.