01022016

FitCity CrossFit – CrossFit

*Fight Gone Bad this Saturday at 9am! Everyone should plan to participate!
**Join the FitCity Run Club this Sunday for a 5k fundraiser in Channelside!

Warm-up

Warm-up (No Measure)

200m Run

7 Deadlifts

7 Muscle Cleans

7 Thrusters

7 KB Swings

7 Back Squats

7 Good Mornings

PVC/Barbell

Squat & Shoulder Prep

Weightlifting

Back Squat (5-6×1.1.1 (20s))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Thrusters (95/65)

5 Lateral Burpees

Rest 4 min.

Repeat