02132016

FitCity CrossFit – CrossFit

Warm-up

(No Measure)

400m Indian Run

Musical Med Ball

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

“Break Up”

With a partner:

80 Pull Ups

80 Box Jump Overs

80 Squat & Throw Med Balls (Over Rig)

10 min AMRAP

*2 min rest

“Make Up”

With same partner:

80 Alternating Burpees

80 KB Swings

80 Cal Row (One person must hold plank while partner is rowing)

10 min AMRAP

Mobility

(No Measure)

Strap Stretch

Barbell Smash