FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

10 Walking Lunges

12 Single Arm Squat & Toss (use 3# balls)

14 Double Unders

x2-3

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

MAKE UP DAY!!

Fun Friday Challenge!

CrossFit Team Series 2017 Event #6 (Time)

With a partner, synchronized reps for time:

21-15-9

DB Snatch (50/35)

Synchronized Bar Muscle Ups

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