FitCity CrossFit – CrossFit

*Hero WOD on Monday in all classes!! Fourth of July, Gym closed.


Warm-up (No Measure)

400m Team Run

Team Burpee Challenge

Squat & Shoulder Prep


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a team of 3:

Partner 1- Static Hold (plank, squat, handstand, pike, lunge, hang)

Partner 2- Rest

Partner 3-

6 Pull Ups

7 Mountain Climbers

8 Front Rack Walking Lunges


Then rotate. Score equals number of rounds and reps completed of the 6-7-8 completed in total.


Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

Foam Roll as needed

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