FitCity CrossFit – CrossFit
*See you at 10am today!! All other classes cancelled due to the holiday.
*FitCity Mountain Bike Ride tomorrow at 11am after regularly scheduled 9am class. Text Coach Sarah for details or look on Facebook event!
Warm-up
Warm-up (No Measure)
400m Team Run
Coach Choice
Squat & Shoulder Prep
Metcon
Black Friday (AMRAP – Reps)
2 min at each station, 20 sec transition.
Pull ups/Ring Rows
Front squat/Air Squats
HSPU/Push Ups
Overhead Reverse Lunges (45/25)
50m Row
Box Jumps (24/20)
Burpees
Rest 2 minutes
x2
*1 point for each completed rep. 1 point for each 50 meters completed at the moment time is called.
Metcon
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash