FitCity CrossFit – CrossFit
*Save the date! 10/29 Halloween WOD at 9am! More details to come!
*Last week of the Game Changer Nutrition Challenge! Great job so far to our participants!
*HAPPY BIRTHDAY KEVIN!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Med Ball Squat Clean
10 Ring Rows/Pull Ups
10 Straight Leg Deadlifts
Squat & Shoulder Prep
Weightlifting
Hang Power Clean (1×1)
*Spend 10 minutes for find your heavy single for the day.
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Compare time and notes from 11/12/15
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps & Glutes
Wall Angels x10
Bridges x3
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