FitCity CrossFit – CrossFit
*Happy Halloween! Have a safe and fun night!
Warm-up
Warm-up (No Measure)
200m Run
10 Pass Throughs/Round Ups
10 KB SDHP
3-5 Handstand Kick Ups
10 Seated Box Jumps
10 Ring Rows
x2
Squat & Shoulder Prep
Weightlifting
Power Clean Complex (5-5-3-3-3-1-1-1-1)
1 Clean Pull + 1 Power Clean
Metcon
Death By Clean & Jerk (AMRAP – Reps)
Extra Credit
Warm-up (No Measure)
a) Behind the neck press x8
b) Bent Over barbell row x10-12
c) Muscle up transition practice x3
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Delts, Lats
Overhead Shoulder Distraction