10122017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Wallballs

10 Ring Rows or Pull Ups

10 KB Swings

Squat & Shoulder Prep

Metcon

CrossFit Team Series 2017 Event #8 (Time)

Partner 1 completes:

1000m Row

50 Thrusters (45/35)

30 Chest to Bar Pull Ups

Then Partner 2 completes:

1000m Row

50 Thrusters (45/35)

30 Chest to Bar Pull Ups

For time

Jackie plus Chest to Bar (Time)

1000m Row

50 Thrusters (45/35)

30 Chest to Bar Pull Ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

Warm-up (No Measure)

a) Pull up negatives x5

b) Chin up negatives x5

c) Max Pull Up grip hold

d) Max Chin up grip hold

x1-2

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Lats & Traps

Foam Roll Legs & Upper Back