07282017

FitCity CrossFit – CrossFit

*Every Friday, starting today, get in on the FUN FRIDAY CHALLENGE OF THE WEEK! During Make Up Day, you can add this to your WOD or make it your workout of the day. Up to you! Just get it all done by the end of class. 🙂

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

10 Wallballs

10 Lateral Box Steps Ups

10 Grasshoppers

x3

Squat & Shoulder Prep

Metcon

Warm-up (No Measure)

Make Up Day!

Fun Friday Challenge!

Warm-up (No Measure)

Find your max set of strict pull ups (without coming off the bar). Then 7 sets of 70% of max. Rest as needed between sets.

Max Rep Strict Pull Ups