09242016

FitCity CrossFit – CrossFit

*Nutrition Challenge participants, be sure to check the FB group for bonus point updates!

Warm-up

Warm-up (No Measure)

400m Indian Run

Relay Races

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

with a partner, all movements must by synchronized:

30 walking lunges

30 burpees

30 ring rows/pullups

30 kb deadlifts

30 knees to elbows

30 single under jumprope
*At any point during amrap, team must complete 2000m row. When partner 1 is rowing, partner 2 is holding dumbells overhead.

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash