07172017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY MAMATA AND PAIGE!!

Warm-up

Warm-up (No Measure)

200m run

AMRAP 5

10 kb swings

5 scap pull ups

10 good mornings

5 squat blast offs

Squat & Shoulder Prep

Weightlifting

Sumo Deadlift (5×5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

20 double unders

10 wallballs

Rest 1 minute

AMRAP 7

10 back squats (95/65)

10 toes to bar

Rx+ (135/95)

Extra Credit

Metcon (No Measure)

a) Bulgarian split squats x10 each leg

b) bent over rows x10

c) side plank hip touches x10-15 each

X2-3