FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
With a partner, in any order, one rest, one working
1500m Row
3 Partner Burpees
50 Tire Flips
3 Partner Burpees
100 KB Swings
3 Partner Burpees
10 Down and Back Farmers Carry
3 Partner Burpees
100 DB/KB Push Press
Mobility
Warm-up (No Measure)
Strap Stretches
Foam Roll as needed