08292017

FitCity CrossFit, FitCity CrossFit – CrossFit

*Save the date…our next Bring A Buddy WOD will be on a week night for those friends and family who are unavailable on Saturdays! Wed, Sept 20th at 6:30pm!

Warm-up

Warm-up (No Measure)

2 min row

10 Pass throughs/round ups

10 KB swings (Russian)

10 Serratus push ups

x2-3

Squat & shoulder prep

Metcon

Randy Plus T2B (Time)

Complete a total of 75 Power Snatches (75/55)

*10 Toes to Bar after every 15 Power Snatches

Weightlifting

Power Snatch (1×1)

Spend 10 minutes working up to a heavy single power snatch.

*Go for a PR if you are feeling good!

Extra Credit

Warm-up (No Measure)

Hollow hold x30 sec

Side to side mountain climbers x20

x3

Mobility

Warm-up (No Measure)

Strap stretch

Shoulder wall stretch

Keg drill

Foam roll as needed