02112017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Carry Run

Telephone

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Partner 1

5 Wallballs

5 DB Thrusters

5 Toes to Bar

5 KB Swings

Partner 2

Rest

then alternate

Metcon

Warm-up (No Measure)

60 Unbroken Partner Wallballs (10/11 ft targets) for time

*Ball hits ground, complete 20 burpees

Weightlifting

Squat Clean + Push Press + Push Jerk

*Work up to heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

With a partner

30 Sumo Deadlift (185/115)

30 Pull Ups

800m Run with weight vest (22/12)