FitCity CrossFit – CrossFit
Don’t miss the September 11 WOD this Friday!!!
Warm-up
(No Measure)
200m Run
You know it’s a rough wod when it starts and ends with 2000m row!
AMRAP 5
10 OHS
10 Knees to Elbows
10 Primal Pass Throughs
Squat & Shoulder Prep
Weightlifting
Back Squat (3×10)
Lean Machine
Weightlifting
Back Squat (3×4)
Buff n’ Tuff
*Add 5# if able
Metcon
Metcon (Time)
25 V-ups
100 Double Unders
25 V-ups
200m Run
Mobility
(No Measure)
Strap Stretch
Childs Pose/Cobra
Foam Roll as needed
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