FitCity CrossFit – CrossFit
Warm-up (No Measure)
400m Run or 500m Row
8 Wallballs
8 Vups
8 Jumping Jacks
10m Bear Crawl
10m Spiderman Crawl
x2
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
MAKE UP DAY!
Fun Friday Challenge!
1 Snatch + 2 OHS (EMOM 12 )
1 Power Snatch + 2 OHS
*The complex is considered “one rep” for recording purposes.
*MUST control weight from overhead. 10 burpee penalty (each time)for dropping the weight. Penalty to be completed at the end of EMOM.