04152017

FitCity CrossFit – CrossFit

Warm-up

400m Team Run

CrossFit Limbo

Squat & SHoulder Prep

Metcon (AMRAP – Rounds and Reps)

Happy 47th Birthday Coach Javi!!!!!

AMRAP 20

with a partner, one person working at a time. Each person has to complete a total of 47 reps. Can be completed in any order.

Vups/Sit Ups

Wallballs

KB Swings

Lateral Box Jump Overs

Ring Rows/Pull Ups

*Every 2 minutes everyone completes 5/3 burpees.

Metcon