FitCity CrossFit – CrossFit
*Stay hydrated!! Be sure to drink at least half of your body weight in ounces. Dehydration can be very serious.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Ring Rows
5 Front Squats
5 BB Clean & Jerks
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Rope Climbs
Clean & Jerk
Metcon
Metcon (Time)
For time
5 Rope Climbs
10 Clean & Jerks (95/65)
4 Rope Climbs
8 Clean & Jerks (115/75)
3 Rope Climbs
6 Clean & Jerks (135/95)
2 Rope CLimb
4 Clean & Jerks (155/105)
1 Rope Climb
2 Clean & Jerks (165/115)
Extra Credit
Warm-up (No Measure)
Armadillo Partner Sit ups x30 sec
Side Plank Hip Touches x10 each side
Banded Pull Aparts x30
Banded Pull Downs x30
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Wall Stretch
LAX Lats, Traps, Glutes
Foam Roll Upper Back