04122016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Dip Shrug PVC/Barbell

10 OHS PVC/Barbell

5 Crawlers plus Push Up

Squat & Shoulder Prep

Weightlifting

Power Snatch (3-3-3-3)

Metcon

Metcon (Time)

30 Hang Squat Snatch (95/65)

*Every time bar is dropped, perform 10 lateral bar burpees.

Rx+ (115/75)

Cash Out

Warm-up (No Measure)

Plank Hold 1 min

10-15 Up & Overs

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x2

Shoulder Wall Stretch

Foam Roll as needed