FitCity CrossFit – CrossFit
HAPPY BIRTHDAY TO QUINN L. & JEN V.!!!!!!
*Yoga today at 4pm! Gym closed tonight after 5:15pm class and the remainder of the holiday weekend. We hope you have a great time with friends and family!!
Warm-up
(No Measure)
400m Indian Run
“Sally”
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
Fourth of July Partner Wod
*10 min EMOM
15 sec Handstand Hold or 7 HSPU
Max Shoulder to Overhead (95/65)
Rest 1 min
*10 min EMOM
5 Hang Snatch (95/65)
Max Burpees
Rest 1 min
*10 min EMOM
5 Toes to Bar
Max KB Swing
*Score is both partners total number of max reps from all three EMOMs.
*Partner 1 goes first on first and third EMOM. Partner 2 goes first on second EMOM.
RX+ (115/75)
Mobility
(No Measure)
Strap Stretch
Partner Barbell Smash
Bridges x3
Camel Stretch