09172015

by Coach Sarah | Sep 17, 2015 | Wod

FitCity CrossFit – CrossFit

*Recovery Yoga Sundays 9am!!!

Warm-up

(No Measure)

200m Run

backsquat with chains

Quinn L. back squatting with chains.

AMRAP 5

10 Ring Rows

10 Mountain Climbers

6 Hurdle Hops

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Bergener Warm Up/Review Snatch

Metcon

Metcon (Time)

15 Hang Snatch (95/65)

25 Pull Ups

35 Burpees onto a plate

25 Pull Ups

15 Hang Snatch

Rx+ (115/75)

Mobility

(No Measure)

Strap Stretch

Overhead Shoulder Distractions

Foam Roll Upper Back & Lats