12132016

FitCity CrossFit – CrossFit

*Are you coming to Keith & Tara’s White Elephant party this Saturday?? Don’t miss out! It will be tons of fun with your FitCity family!

Warm-up (No Measure)

200m Run

AMRAP 5

10 Reverse Lunge + Pass Through

10 Medicine Ball Thruster

10 Jump Over Medicine Ball

Squat & Shoulder Prep

Warm-up

Weightlifting

Hang Squat Snatch (1×7)

EMOM 7

Hang Squat Snatch

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Crossfit Games Open 12.2 Scaled (AMRAP – Rounds and Reps)

AMRAP 10

30 Snatch (45/15)

30 Snatch (65/35)

30 Snatch (85/55)

30 Snatch (95/65)

Max Reps Snatch (105/75)

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll Upper Back