11142016

FitCity CrossFit – CrossFit

*Happy birthday Coach Sarah & Mike A.!!

Warm-up

Warm-up (No Measure)

200m Run

8 Back Squats PVC/Barbell

8 Hang Cleans PVC/Barbell

8 Ring Rows/Pull Ups

x3

Squat & Shoulder Prep

Metcon

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!

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Glutes & Shoulders

Foam Roll as needed