FitCity CrossFit – CrossFit
*Save the Date!!! 10/28 Halloween/Costume/Bring A Buddy WOD/Party!
Warm-up
Warm-up (No Measure)
400m Run or 500m Row
10 Tuck Jumps
10 Squat & Toss Over Pull Up Bar (with partner)
10 Single Arm KB Thruster
x2-3
Squat & Shoulder Prep
Metcon
Warm-up (No Measure)
MAKE UP DAY!
Fun Friday Challenge!
Metcon (Time)
10-8-6-4-2
Strict Pull Ups
Ring Dips
Rx+ (with a vest)