FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Med Ball Carry Run
Telephone
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Partner 1
5 Wallballs
5 DB Thrusters
5 Toes to Bar
5 KB Swings
Partner 2
Rest
then alternate
Metcon
Warm-up (No Measure)
60 Unbroken Partner Wallballs (10/11 ft targets) for time
*Ball hits ground, complete 20 burpees
Weightlifting
Squat Clean + Push Press + Push Jerk
*Work up to heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
With a partner
30 Sumo Deadlift (185/115)
30 Pull Ups
800m Run with weight vest (22/12)