FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY ADAM!
*Friday Night LIghts today at 6:15!!!
Warm-up
Warm-up (No Measure)
400m Jog
AMRAP 5
10 Good Mornings (PVC/Barbell)
10 PVC Thrusters
10 KB Swings
Squat & Shoulder Prep plus Hip Circles
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Crossfit Games Open 16.4 FitCity Scaled (AMRAP – Reps)
AMRAP 13
55 Deadlifts (65/45)
55 Wallballs 8 ft/7 ft (14/10)
55 Calorie Row
55 Push Ups
(No Measure)
400m Run
AMRAP 5
Squat & Shoulder Prep