12092017

FitCity CrossFit – CrossFit

*Ugly Sweater Party tonight at Coach Keith’s house! ALL members are invited so please make sure you have the details. See flyer at gym or Facebook invite!

Warm-up

Warm-up (No Measure)

400m Team Run

Relay Races

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

Partner 1

Surprise movement for 1 minute

Partner 2

20 Double Unders

8 Sit Ups/Vups

Remaining time of minute, rest

*Cut off 1 min

Then switch

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash