FitCity CrossFit – CrossFit

*Halloween WOD this Saturday at 9am!! You voted and our theme is Zombies/Walking Dead/Apocalypse Survivors!
*We apologize for the delay with the tshirts/tanks. The printing company had an issue with the apparel and will be sending them this week!

Warm-up

Warm-up (No Measure)

200m Run

:20 of the following:

Crawlers

Air Squats

Sit Ups

x1

Then

:20 of the following:

Tuck Jumps

Front Squats Barbell

Hanging Knee Raises

x2

Squat & Shoulder Prep

Weightlifting

Warm-up (No Measure)

EMOM 12

2 Squat Cleans
*Work on speed/technique dropping under the bar. Do not exceed 75% of 1 RM.

Metcon

Metcon (Time)

5 Bar Facing Burpees

7 Front Squats (95/65)

9 Toes to Bar

x5

Rx+ (135/95)
*Goal is to complete in under 11 minutes.

Warm-up

Warm-up (No Measure)

Strap Stretch

Couch Stretch

Overhead Shoulder Distraction

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