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FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

Relay Races

Squat & Shoulder Prep

Metcon

New Years WOD (AMRAP – Rounds and Reps)

HAPPY NEW YEAR!

With a partner AMRAP 20:

31 High pull kb sumo deadlift

31 Abmat sit ups

31 Pull ups

31 Push press dumbbells

31 whY not do burpees

31 kNees to elbows

310m Everybody row/run

31 Wallballs

31 whY not do kb swings

310m Everybody run/row

31 All do box jumps

31 jump Rope

31 Squats goblet

*one person working at a time, keep sets small to keep moving.

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash