FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Dip Shrug PVC/Barbell
10 OHS PVC/Barbell
5 Crawlers plus Push Up
Squat & Shoulder Prep
Weightlifting
Power Snatch (3-3-3-3)
Metcon
Metcon (Time)
30 Hang Squat Snatch (95/65)
*Every time bar is dropped, perform 10 lateral bar burpees.
Rx+ (115/75)
Cash Out
Warm-up (No Measure)
Plank Hold 1 min
10-15 Up & Overs
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x2
Shoulder Wall Stretch
Foam Roll as needed