07242015

FitCity CrossFit – CrossFit

Yoga today at 4pm and Sunday 9am.
Partner WOD tomorrow 9am and Grinder 10:15 am.

Warm-up

(No Measure)

200m Run

10 PVC OHS

10 One Arm KB Swing

10 sec Handstand Kick Up

Squat & Shoulder Prep

Skill

(No Measure)

Clean & Jerk

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135# men 95# women

Mobility

(No Measure)

Strap Stretch

Foam Roll as needed