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