03132017

FitCity CrossFit – CrossFit

*The energy at Friday Night Lights has been amazing!! Thank you all for you fun, supportive spirit you bring weekly!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 4

10 Barbell Squat Cleans

10 Kips

10 Double Unders

Squat & Shoulder Prep

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

LAX Traps, Glutes, Feet