11192015

FitCity CrossFit – CrossFit

HAPPY BIRTHDAY NICOLE!!!

Warm-up

(No Measure)

400m Run

AMRAP 3

10 Good Mornings

10 Box Step Ups

10 Jumprope

Squat & Shoulder Prep

Metcon

Metcon (Time)

100 Double Unders for time

*4 min cut off

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Mobility

(No Measure)

Strap Stretch

Foam Roll Glutes & Hammys

Keg Drill