10292016

FitCity CrossFit – CrossFit

*9am costume wod this morning!!!!! AND shirts/tanks are in!!!

Warm-up

Warm-up (No Measure)

400m Indian Run

Brain WOD

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

*Each team must hold pumpkin at all times! 30 burpee penalty for putting down/dropping the pumpkin!

400m Run

50 KB Swings

50 Goblet Squats

400m Run

50 Wall Ab Twists

50 DB Shoulder Press

400m Run

50 Push Ups

50 Burpees

Cash Out

Warm-up (No Measure)

BRAIN WOD