11012016

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Ring Rows

10 Step Ups

10 KB SDHP

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Rope Climbs

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

5 Strict Ring Pull Ups

15 Box Jumps

Rx+ Weight Vest

Rest 1 min

AMRAP 6

2 Hang Cleans (80% of 1RM)

20 Double Unders

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Lats, Traps, and Calves

Foam Roll as needed