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FitCity CrossFit – CrossFit

*Villians VS Superheros costume wod party coming in two weeks, Saturday October 24!!!!!

Warm-up

(No Measure)

400m Run

AMRAP 5

5 Crawlers (No Push Up)

10 Ring Rows

10 Vertical Jumps

Squat & Shoulder Prep

Weightlifting

Weighted Pull-ups (1-1-1)

Weightlifting

Weighted RIng Dips (1-1-1)

Metcon

Metcon (Time)

10/6 Strict Pull Ups

10/6 Strict Ring Dips

10 Burpees

20 Double Unders

x3

Cash Out

(No Measure)

1 Slider

10 Side Bends Each Side

x3

Mobility

(No Measure)

Strap Stretch

LAX Shoulders, Calves, Ankles, Feet

Overhead Shoulder Distraction