FitCity CrossFit – CrossFit

*Happy birthday Coach Sarah!!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Squats

Ring Rows

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
*Compare to 11/14/16

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs and Upper Back

LAX Traps, Lats & Glutes

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