FitCity CrossFit, FitCity CrossFit – CrossFit
*Save the date…our next Bring A Buddy WOD will be on a week night for those friends and family who are unavailable on Saturdays! Wed, Sept 20th at 6:30pm!
Warm-up
Warm-up (No Measure)
2 min row
10 Pass throughs/round ups
10 KB swings (Russian)
10 Serratus push ups
x2-3
Squat & shoulder prep
Metcon
Randy Plus T2B (Time)
Complete a total of 75 Power Snatches (75/55)
*10 Toes to Bar after every 15 Power Snatches
Weightlifting
Power Snatch (1×1)
Spend 10 minutes working up to a heavy single power snatch.
*Go for a PR if you are feeling good!
Extra Credit
Warm-up (No Measure)
Hollow hold x30 sec
Side to side mountain climbers x20
x3
Mobility
Warm-up (No Measure)
Strap stretch
Shoulder wall stretch
Keg drill
Foam roll as needed