FitCity CrossFit – CrossFit
*Happy birthday Coach Sarah & Mike A.!!
Warm-up
Warm-up (No Measure)
200m Run
8 Back Squats PVC/Barbell
8 Hang Cleans PVC/Barbell
8 Ring Rows/Pull Ups
x3
Squat & Shoulder Prep
Metcon
Coach Sarah Bday Wod (Time)
39 Hang Cleans (135/95)
39 Chest to Bar Pull Ups
39 Back Squats (135/95)
39 Burpees
39 Back Squats
39 Chest to Bar Pull Ups
39 Hang Cleans
*Add 1 rep to each movement for Coach Sarah’s 40th bday!
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Glutes & Shoulders
Foam Roll as needed