FitCity CrossFit – CrossFit
**The Open begins this week!! Come out and participate or cheer on your fellow members for Friday Night Lights at 6:30pm! Bring a dish to share. Sign up sheet will be at the box later in the week.
**Also, you will notice some small changes at the box today. Be thinking about your 3 month goal to add to our GOAL whiteboard.
Warm-up
(No Measure)
200m Run
5 mins of the following:
10 PVC Back Squats
10 PVC Press
10 PVC Dip, Shrug, Pull
then
Squat & Shoulder Prep
Skill
(No Measure)
Hang Squat Clean
Metcon
Metcon (Time)
10 Hang Squat Cleans (95/65)
10 Back Squat
10 Shoulder to Overhead
x3
Rx+ (5 Rounds)
Mobility
(No Measure)
Strap Stretch
Couch Stretch
LAX Glutes, Shoulders & Traps