FitCity CrossFit – CrossFit

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


(No Measure)

200m Run

3 Rounds:

30 Second Samson Stretch

10 Ring Rows



Squat & Shoulder Prep


(No Measure)

Hang & Power Snatch


This wod is essentially three wods with a 1 minute rest in between. You will restart from the beginnning at the double unders each time the next wod begins. Last wod is for time. Each wod should be high intensity. Do not “game” it and “save” it for the last part. 🙂 Choose a weight on the snatches that you can move easily.

Metcon (Time)

4 min AMRAP then

6 min AMRAP then

For time:

30 Double Unders

30 Snatches (95/65)

30 Burpees

30 Toes to Bars

30 Box Jumps


(No Measure)

Strap Stretch

*Take the time to care for your feet and ankles. Tack both with the LAX ball.

*LAX Shoulders w/elbows in front rack positition. Work on increasing ROM.

*Foam Roll as needed.

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