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FitCity CrossFit – CrossFit

**Friday Night Lights tonight at 6:15pm!!

Warm-up

(No Measure)

400m Run

AMRAP 5

10 Ring Rows or Pull ups

10 OHS PVC/Barbell

10m Spiderman Crawl

10m Frankenstein Kicks

Squat & Shoulder Prep

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Crossfit Games Open 16.3 FitCity Scaled (AMRAP – Reps)

AMRAP 7

10 Power Snatches (35/15)

5 Ring Rows