07152017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

With a partner, in any order, one rest, one working

1500m Row

3 Partner Burpees

50 Tire Flips

3 Partner Burpees

100 KB Swings

3 Partner Burpees

10 Down and Back Farmers Carry

3 Partner Burpees

100 DB/KB Push Press

Mobility

Warm-up (No Measure)

Strap Stretches

Foam Roll as needed