06092015

FitCity CrossFit – CrossFit

Yoga Friday at 4pm and Sunday at 9am!!

Warm-up

(No Measure)

200m Run

20 Seconds of each:

KB Swings

Jumping Jacks

PVC OHS

x3

Squat & Shoulder Prep

Weightlifting

Shoulder Press (5@75%, 3@85%, 1+@95%)

Skill

(No Measure)

Review Squat Clean & Jerk

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Mobility

(No Measure)

Strap Stretch

LAX GLutes, Shoulders

Overhead Shoulder Distractions

Wall Angels