FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

12 Ring Rows

12 Box Steps Ups

12 Sit Ups

12 KB Swings

x2

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

MAKE UP DAY!!

Extra Credit

Death By Pull Ups (AMRAP – Reps)

Rx+ (Weight Vest)

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