FitCity CrossFit – CrossFit
*Don’t miss 12 Days of Christmas wod this Saturday 9am!! Wear your red & green!!
Warm-up
Warm-up (No Measure)
200m Run
Burgener Warm Up
Squat & Shoulder Prep plus Keg Drill
Weightlifting
Overhead Squat (3-3-3-3)
*Work up to heavy set of 3 OHS. Complete 3-8 strict pull ups between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 Power Snatches (75/55)
20 Lateral Bar Burpees
20 OHS (75/55)
20 Lateral Bar Burpees
20 Squat Snatches (75/55)
Rx+ (95/65)
Mobility
Warm-up (No Measure)
Strap Stretches
LAX Shoulders on wall and floor