02/03/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

20 Jump Rope

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Deadlifts

250m Row

Skill

Hang Cluster (10×2)

EMOM 10:

2 Hang Clusters

*Use this time to really dial in the technique today

Metcon

That Escalated Quickly (Time)

3 Rounds:

9 Front Squats (95/65)

25 Double Unders

500m Row

3 Rounds:

9 Thrusters (95/65)

25 Double Unders

500m Row

3 Rounds:

9 Hang Clusters (95/65)

25 Double Unders