FitCity CrossFit – CrossFit

*Wanna get swole? Talk to Coach Javi about adding hypertrophy to add to your current training!


Warm-up (No Measure)

2 min Row


10 Pass Throughs

5 Serratus Push Ups

10 Jumping Jacks

Squat & Shoulder Prep plus Burgener Warm Up


Power Snatch + OHS Complex (2×5)

*Work up to heavy 2 x 5. Rest 90sec to 2 min in between sets.


Metcon (Time)

For time

30 Power Snatch (95/65)

30 OHS (95/65)

30 Thrusters (95/65)

Rx+ (115/75)
*Time cap 12 min. As always, Rx & Rx+ must complete in under time cap for it to be as prescribed.

Extra Credit

Warm-up (No Measure)

Recovery Bands


Warm-up (No Measure)

Strap Stretch

Keg Drill

Bridges x3

Toe Touches/Straddle/Split

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