09022017

FitCity CrossFit – CrossFit

*Gym Closed Monday! At home wod will be posted in our FB group.

Warm-up

Warm-up (No Measure)

400m Team Run

Musical Med Ball

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

Partner 1

400m Run

Partner 2

2 Rope Climbs

5 Box Jump Overs

10 DB Snatch

Rx+ (DB Squat Snatch)
*Score is combined reps. Completed run counts as 10 reps. No partial reps for run.

Mobility

Warm-up (No Measure)

Strap Stretch

Barbell Smash

Foam Roll