12302015

FitCity CrossFit – CrossFit

*Happy Bday Omar!!
*Dirty Thirty challenge of the day…120 Side Bends! (Yes cash out side bends count!)
*Reminder: tomorrow 9am wod only!

Warm-up

(No Measure)

2 min Row

2 min KB Swings (Russian)

Squat & Shoulder Prep

Metcon

Metcon (Time)

10 Jerks (95/65)

200m Run

15 Cleans

200m Run

20 Double Unders

200m Run

x3

Rx+ (115/75)

*Reminder, we are deloading this week. Pick a weight that feels light!

*Cut off 14 min

Cash Out

(No Measure)

Tabata Superman & Side Bends (Alternate)

Mobility

(No Measure)

Strap STretch

Bridges x3

Childs Pose/Cobra