10062017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

5-10 Kips/Pull Ups

10 Squats

10m Spiderman Crawl

10m Bear Crawl

x3

Squat & Shoulder Prep

Metcon

Warm-up (No Measure)

MAKE UP DAY!!

Fun Friday Challenge!

3k Row for Time (Time)