01202016

FitCity CrossFit – CrossFit

*Nutrition 101 this Friday at the gym, 7:30pm! FREE! ($60 value)

Warm-up

(No Measure)

2 min Row

2 min Double Unders

Squat & Shoulder Prep plus Keg Drill

Skill

(No Measure)

Power Snatch
If the movement feels good, work up to a heavy single.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Mobility

(No Measure)

Strap Stretch

LAX Shoulders& Lats

Foam Roll as needed

Keg Drill