FitCity CrossFit – CrossFit
**Friday Night Lights tonight at 6:15pm!!
Warm-up
(No Measure)
400m Run
AMRAP 5
10 Ring Rows or Pull ups
10 OHS PVC/Barbell
10m Spiderman Crawl
10m Frankenstein Kicks
Squat & Shoulder Prep
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Crossfit Games Open 16.3 FitCity Scaled (AMRAP – Reps)
AMRAP 7
10 Power Snatches (35/15)
5 Ring Rows