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FitCity CrossFit – CrossFit

*THIS Saturday be sure to join us for our FitCity Creepy Carn-evil Bring A Buddy WOD party!!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Med Ball Squat Clean Thruster

10 Split Squats

10 Knees to Elbows

Squat & Shoulder Prep

Weightlifting

Back Squat (4×10)

*Try to maintain same weight as last week. Be sure to rest at least 2 minutes between sets.

Metcon

Metcon (Time)

60 Wallballs (20/14)

For time

RX + 30/20
*Time cap 6 minutes

Extra Credit

Warm-up (No Measure)

a) Sled Pull Powerwalk

b) Split Squat x10 each leg

c) Weighted Glute Bridges x10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs & Upper Back