FitCity CrossFit – CrossFit

Warm-up (No Measure)

400m Run or 500m Row

8 Wallballs

8 Vups

8 Jumping Jacks

10m Bear Crawl

10m Spiderman Crawl

x2

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

MAKE UP DAY!

Fun Friday Challenge!

1 Snatch + 2 OHS (EMOM 12 )

1 Power Snatch + 2 OHS
*The complex is considered “one rep” for recording purposes.

*MUST control weight from overhead. 10 burpee penalty (each time)for dropping the weight. Penalty to be completed at the end of EMOM.

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