01092016

FitCity CrossFit – CrossFit

*Anniversary/Member Appreciation Party TONIGHT!!! 7pm

Weight vest if you dare!

Warm-up

(No Measure)

400m Indian Run

“Thunderstruck”

Squat & Shoulder Prep

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

(No Measure)

Strap Stretch

Partner Barbell Smash