11102017

FitCity CrossFit – CrossFit

*Tomorrow Veteran’s Day Hero WOD 9am!!

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

12 Squats

12 Push Ups

12 Jumprope

12 Single Arm KB Swings (each side)

x2

Squat & Shoulder Prep

Metcon

Warm-up (No Measure)

MAKE UP DAY!

Fun Friday Challenge!

100 Cal Air Bike (Time)