11032015

FitCity CrossFit – CrossFit

HAPPY BIRTHDAY MIKE!!!

Warm-up

(No Measure)

2 min Row

2 min Double Unders

Squat & Shoulder Prep

Skill

(No Measure)

Clean & Jerk

Metcon

Metcon (Time)

7 Pull Ups

7 Front Squats (95/65)

200m Run

x7

Rx+ (Chest to Bar)

*Stay LIGHT and complete the front squats unbroken.

*12 min cut off

Mobility

(No Measure)

Strap Stretch

Overhead Shoulder Distractions 15 count hold

Foam Roll Quads & Glutes