12082016

FitCity CrossFit – CrossFit

*Happy birthday to Roland & Paula R.!!!!
*Hoodie pre-order deadline THIS Friday!!

Warm-up

Metcon (Time)

30 Burpees

Weightlifting

Shoulder Press (5×4)

Metcon

Metcon (Distance)

1 min ME meter row

1 min OH hold (95/65)

1 min Rest

x3

Rx+ (135/95)

Cash Out

Metcon (No Measure)

Max reps bench push ups

Max reps bench mountain climbers

Max reps bench leg lifts

Mobility

Warm-up (No Measure)

strap stretch

foam roll upper back

lax shoulders

bridges.x3