05092017

FitCity CrossFit – CrossFit

*May Madness Challenge under way!! Let’s crush this 10,000 rep goal!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

10 KB SDHP

10 Ring Rows

6 Russian Box Step Ups

Squat & Shoulder Prep

Weightlifting

High-Hang Clean (1×1)

*work up to heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 Rope Climb

3 Hang Cleans (135/95)

5 Box Jumps (30/24)

Rest 30 seconds

Rx+ (155/115)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Lats & Delts

Overhead Shoulder Distractions