10202017

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)