FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Ring Rows
10 Step Ups
10 KB SDHP
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Rope Climbs
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
5 Strict Ring Pull Ups
15 Box Jumps
Rx+ Weight Vest
Rest 1 min
AMRAP 6
2 Hang Cleans (80% of 1RM)
20 Double Unders
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Lats, Traps, and Calves
Foam Roll as needed