FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY DAN!!

Warm-up

Warm-up (No Measure)

200m Run

Simon Says

Bergener Warm Up PVC/Barbell

Squat & Shoulder Prep

Weightlifting

Power Snatch (1×1)

Squat Snatch (1×1)

Metcon

CrossFit Lift Off 2016 (AMRAP – Rounds and Reps)

AMRAP 15

25 Pull Ups

50 Calorie Row

100 OHS (45/35)

50 Box Jumps

25 Pull Ups

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders & Glutes

Foam Roll Glutes, Hammys, Upper Back

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