FitCity CrossFit – CrossFit

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Warm-up (No Measure)

400m Team Run

Battle Rope Jump Rope

Squat & Shoulder Prep


Metcon (Time)

AMRAP 20 with a partner:

20 Synchronized Wallballs

30 Synchronized Burpees

40 Arm in Arm Lunges

50 Synchronized Mountain Climbers

100 Jumprope (double or singles)

200m Run (holding a band together)


Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

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