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FitCity CrossFit – CrossFit

*Closed Thanksgiving day. Black Friday 10am class only. Come get the post Turkey Day burn for your holiday weekend!!!

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

KB SDHP

Pass Throughs/Round Ups

Muscle Snatch with PVC/BB

OHS with PVC/BB

x2

Squat & Shoulder Prep plus Burgener Warm Up

Weightlifting

Metcon (No Measure)

Snatch Complex

Snatch Pull + Power Snatch + OHS
*Work up to heavy weight. Then EMOM 6.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

24 Double Unders

12 Calorie Row

6 Squat Snatch (95/65)

Extra Credit

Warm-up (No Measure)

a) Rear Delt Raises x10-12

b) Front Raises x10-12

c) Lateral Hold x60 sec

d) Bent Over Rows x10-12

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

LAX Shoulders, Traps, Delts, Pecs, Lats on Floor