FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row
12 Ring Rows
12 Box Steps Ups
12 Sit Ups
12 KB Swings
x2
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
MAKE UP DAY!!
Extra Credit
Death By Pull Ups (AMRAP – Reps)
Rx+ (Weight Vest)