02282017

FitCity CrossFit – CrossFit

*Friday Night Lights was so much fun! Can’t wait to do it again this Friday! Reminder, all Friday evening classes are cancelled due to event. Bring friends and family to share in the excitement!
*HAPPY BIRTHDAY COACH IMAN AND DREW!!

Warm-up

Warm-up (No Measure)

200m Run

Burgener Warm Up

Squat & Shoulder Prep

Weightlifting

Metcon (AMRAP – Rounds and Reps)

Snatch Complex

Power Snatch + OHS

EMOM 7
*Stay at 70% or less. Goal is to work on technique.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead (85/55)

Back Squat (85/55)

Rx+ (115/75)

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll as needed