FitCity CrossFit – CrossFit
*Friday Night Lights tonight 5:15 & 6:15 arrival!
Warm-up
(No Measure)
HAPPY BIRTHDAY KATIE D!
200m Run
10 Straight Leg Kicks
10 Primal Pass Throughs
10 Lateral Lunges
5 Front Rack Barbell Shoulder Risers
3-5 Barbell Thrusters
x3
Shoulder Activation & Squat Blast Offs
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
Crossfit Games Open 16.5 FitCity Scaled (Time)
For Time
21-18-15-12-9-6-3
Thrusters (45/25)
Bar Facing Burpees