FitCity CrossFit – CrossFit

*Grinder this Saturday! Ask your coach for more details.


Warm-up (No Measure)

200m Run

Bergener Warm Up PVC/Barbell

Squat & Shoulder Prep


Hang Power Snatch (6×3)

*Rest 90 sec between sets. Work up to heavy weight and stay for all 6 sets.


Metcon (AMRAP – Rounds and Reps)


a) Wallballs (20/14)

b) Box Jumps with step down (24/20)

c) Ballslams (20/15)

d) Mountain Climbers (2 ct)

*Score equals total reps. Rx mountain climbers must touch knee to arm.

Extra Credit

Warm-up (No Measure)

50-75 Band Pull Aparts

Skull Crushers

2×12-15 Rest 60sec


Warm-up (No Measure)

Strap Stretch

Foam Roll Quads, Glutes, Upper Back

Bridges x3

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