FitCity CrossFit – CrossFit

*Halloween WOD this Saturday at 9am!! You voted and our theme is Zombies/Walking Dead/Apocalypse Survivors!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squat PVC/Barbell

10 Russian Step Ups

10 Double Unders

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Hammys, Glutes, Quads, and Upper Back

Bridges x3

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