FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m Indian Run
Musical Med Ball
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
“Break Up”
With a partner:
80 Pull Ups
80 Box Jump Overs
80 Squat & Throw Med Balls (Over Rig)
10 min AMRAP
*2 min rest
“Make Up”
With same partner:
80 Alternating Burpees
80 KB Swings
80 Cal Row (One person must hold plank while partner is rowing)
10 min AMRAP
Mobility
(No Measure)
Strap Stretch
Barbell Smash