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FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Med Ball Squat Cleans

10 PVC/BB SDHP

15 sec each of Booty Kickers, High Knees & Star Jumps

Squat & Shoulder Prep

Weightlifting

Squat Clean (3-3-3-3)

*Spend 12 minutes working on form. If form is solid, continuing increasing weight to a heavy single.

Metcon

CrossFit Team Series 2017 Event #3 (Time)

For time:

50 synchronized wall-ball shots

30 cleans, 135 lb.

50 synchronized wall-ball shots

20 cleans, 185 lb.

50 synchronized wall-ball shots

10 cleans, 225 lb.

Time cap: 12 minutes

Extra Credit

Warm-up (No Measure)

a) Scap Pull Ups x5-10

b) Lateral Holds x45-60 sec

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Foam Roll as needed