FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min easy row or air dyne

5-10 Tuck Jumps

5-10 Front Squats

5-10 Push Press

*Increasing weight on each set.

x3

Squat & Shoulder Prep

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Crossfit Games Open 17.5 FCCF Scaled (Time)

10 rounds for time of:

9 thrusters, 45/25 lb.

35 single-unders

Mobility

Warm-up (No Measure)

Strap Stretch

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