11042019

Cycle 1, Week 1, Day 1
Welcome to a new FCF cycle based on Misfit Hang Cycle. We will be olympic lifting every Tuesday and Friday, squatting on Mondays.

Warm-up
20 Spiderman’s
20 Hip Openers
then, 2 Rounds
15 WB’s
20 sec Hanging Knee Raise Hold
40 Single Unders

Strength
Back Squat
4-4-4-4-4

Met-Con
For Time
90 Double Unders
30 DB Snatch (50/35#)
60 Double Unders
20 DB Snatch (50/35#)
30 Double Unders
10 DB Snatch (50/35#)