03292017

FitCity CrossFit – CrossFit

*Kickball/Awards this Sunday 3:30pm, Branchton Park (across the street from gym).

Warm-up

Warm-up (No Measure)

1 Suicide Sprint

6 Front Squats PVC/Barbell

6 Hang Cleans

6 Push Press PVC/Barbell

x3

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Spend 10 minutes working on a goat

Metcon

Metcon (Time)

12 Squat Cleans (95/65)

400m Run

x4

*TIme cap 15 minutes

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash Calves

LAX Traps