03172017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Warm Up With 5-10 reps of Each Movement Increasing Weight

Squat & Shoulder Prep + Lateral Lunges

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Crossfit Games Open 16.4 FitCity Scaled (AMRAP – Reps)

AMRAP 13

55 Deadlifts (65/45)

55 Wallballs 8 ft/7 ft (14/10)

55 Calorie Row

55 Push Ups

Mobility

Warm-up (No Measure)

Strap Stretches