FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
PVC/Barbell
10 Back Squats
5 Squat Cleans
10 Double Unders
Squat & Shoulder Prep
Weightlifting
1 1/4 Back Squats (3-3-3-3-3)
*Take 5 sets to work up to heavy set of 3.
Metcon
Landslide (Time)
10 Power Cleans (115/75)
10 Lateral Burpees over bar
Rest 3 min
x3
Rx+ (135/95)
*Time cap 17 min.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Hammys, & Glutes
LAX Traps & Lats