FitCity CrossFit – CrossFit

*TShirt pre-orders will be charged to your account this coming weekend. If you prefer to pay cash, please be sure to bring in your money by Friday!
*Save the date! 10/29 Halloween WOD at 9am! More details to come!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Push Ups

10 Leg Kicks

Squat & Shoulder Prep

Weightlifting

Back Squat (5×1)

5@50%

5@70%

3@80%

1@90%

1@100%+

*Goal for today is to go for a new max!

Metcon

1.5 Mile Run (Time)

Run 1.5 miles for time
*Check 1/19/16 to compare time.

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

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