FitCity CrossFit – CrossFit

*Happy birthday Coach Sarah & Mike A.!!


Warm-up (No Measure)

200m Run

8 Back Squats PVC/Barbell

8 Hang Cleans PVC/Barbell

8 Ring Rows/Pull Ups


Squat & Shoulder Prep


Coach Sarah Bday Wod (Time)

39 Hang Cleans (135/95)

39 Chest to Bar Pull Ups

39 Back Squats (135/95)

39 Burpees

39 Back Squats

39 Chest to Bar Pull Ups

39 Hang Cleans
*Add 1 rep to each movement for Coach Sarah’s 40th bday!


Warm-up (No Measure)

Strap Stretch

LAX Traps, Glutes & Shoulders

Foam Roll as needed

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