12062016

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 min Row

10 Med Ball Squat Cleans

10 Vertical Jumps

5 Primal Pass Throughs

x2

Squat & Shoulder Prep

Weightlifting

1 Squat Clean + Power Clean (1×1)

EMOM 6
*Go heavy!

Metcon

Metcon (Time)

For time

100 Double Unders

then

50 Squat Cleans (85/55)

Rx+ (115/75)

Mobility

Warm-up (No Measure)

Strap Stretch

Barbell Smash Quads

Couch Stretch