FitCity CrossFit – CrossFit
Yoga Friday at 4pm and Sunday at 9am!!
Warm-up
(No Measure)
200m Run
20 Seconds of each:
KB Swings
Jumping Jacks
PVC OHS
x3
Squat & Shoulder Prep
Weightlifting
Shoulder Press (5@75%, 3@85%, 1+@95%)
Skill
(No Measure)
Review Squat Clean & Jerk
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Mobility
(No Measure)
Strap Stretch
LAX GLutes, Shoulders
Overhead Shoulder Distractions
Wall Angels