FitCity CrossFit – CrossFit *Save the Date for our Halloween costume/wod/bring a buddy PARTY!!!! Saturday 10/28 @ 7:30pm! Its going to be a blast! Warm-up Warm-up (No Measure) 2 min Row or Air Bike 5 Primal Pass Throughs 5 TSpine Swipes 10 Serratus Push Ups 10 Band Pull Aparts 10 High Knees 10 Booty Kickers…

FitCity CrossFit – CrossFit *Save the Date for our Halloween costume/wod/bring a buddy PARTY!!!! Saturday 10/28 @ 7:30pm! Its going to be a blast! Warm-up Warm-up (No Measure) 200m Run Tabata style Back Squats PVC/Barbell SDHP PVC/BB Burpee Broad Jumps x3 Squat & Shoulder Prep Weightlifting Back Squat (4×8) *Try to stay with same weight…

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Team Run Coach Choice Squat & Shoulder Prep Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner 1 200m Farmers Carry/200m Overhead Carry/200m Weight Vest Run Partner 2 AMRAP of 8 Slamballs 8 Wallballs 16 KB Swings 1 Rope Climb

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row 10 Walking Lunges 12 Single Arm Squat & Toss (use 3# balls) 14 Double Unders x2-3 Squat & Shoulder Prep Metcon Metcon (No Measure) MAKE UP DAY!! Fun Friday Challenge! CrossFit Team Series 2017 Event #6 (Time) With a partner, synchronized reps…

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run AMRAP 5 10 Wallballs 10 Ring Rows or Pull Ups 10 KB Swings Squat & Shoulder Prep Metcon CrossFit Team Series 2017 Event #8 (Time) Partner 1 completes: 1000m Row 50 Thrusters (45/35) 30 Chest to Bar Pull Ups Then Partner 2 completes: 1000m Row…



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