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FitCity CrossFit – CrossFit

HAPPY BIRTHDAY TO QUINN L. & JEN V.!!!!!!
*Yoga today at 4pm! Gym closed tonight after 5:15pm class and the remainder of the holiday weekend. We hope you have a great time with friends and family!!

Warm-up

(No Measure)

400m Indian Run

“Sally”

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Fourth of July Partner Wod

*10 min EMOM

15 sec Handstand Hold or 7 HSPU

Max Shoulder to Overhead (95/65)

Rest 1 min

*10 min EMOM

5 Hang Snatch (95/65)

Max Burpees

Rest 1 min

*10 min EMOM

5 Toes to Bar

Max KB Swing

*Score is both partners total number of max reps from all three EMOMs.

*Partner 1 goes first on first and third EMOM. Partner 2 goes first on second EMOM.

RX+ (115/75)

Mobility

(No Measure)

Strap Stretch

Partner Barbell Smash

Bridges x3

Camel Stretch