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FitCity CrossFit – CrossFit

*Save the date! 10/29 Halloween WOD at 9am! More details to come!
*Last week of the Game Changer Nutrition Challenge! Great job so far to our participants!
*HAPPY BIRTHDAY KEVIN!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Med Ball Squat Clean

10 Ring Rows/Pull Ups

10 Straight Leg Deadlifts

Squat & Shoulder Prep

Weightlifting

Hang Power Clean (1×1)

*Spend 10 minutes for find your heavy single for the day.

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Compare time and notes from 11/12/15

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps & Glutes

Wall Angels x10

Bridges x3