FitCity CrossFit – CrossFit
*12 Days of Christmas wod this coming Thursday at 9:15am!!! Wear your holiday attire for added fun!
**Holiday schedule posted at the gym. Modified schedule begins this Thursday 12/24.**
*Dirty Thirty challenge of the day….120 DB/KB Snatches! (Alternate right and left arm. Each arm counts as one rep)
Warm-up
(No Measure)
200m Run
AMRAP 5
5 Crawlers w/push up
10 PVC OHS
10 Ring Rows/Pull Ups
Squat & Shoulder Prep plus Keg Drill
Metcon
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Mobility
(No Measure)
Strap Stretch
Wall Shoulder Stretch
Foam Roll as needed