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FitCity CrossFit – CrossFit

*Saturday 1/30, 10:30-12:30 Pull Up/Muscle Up Clinic with Katie Store!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 3

10 PVC Thrusters

10 Good Mornings

5 Kips

Squat & Shoulder Prep

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Glutes, Hammys & Shoulders

Cobra/Child’s Pose