American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

10 Box Step Ups

10 Ring Rows

:30 Shoulder Taps

:30 Bike

CLEAN:

1 Round at (Hips, Knee, Mid Shin)

5 Dip and Drive

5 Shrug

5 Shrug High Pull

5 Elbows

5 Power Clean

JERK:

5 Dip and Hold

5 Dip Drive

5 Dip Pause Press

5 Push Jerks

Metcon

X-Factor (AMRAP – Rounds and Reps)

5 Rounds for Time (18:00 Cap)

12 Burpee Box Jump Over (24/20)

5/3 Bar Muscle Ups or 12 Pullups

“X” Clean and Jerks

Round 1 – 15 Clean and Jerks (135/95)

Round 1 – 12 Clean and Jerks (155/105)

Round 1 – 9 Clean and Jerks (185/135)

Round 1 – 6 Clean and Jerks (225/155)

Round 1 – 3 Clean and Jerks (245/165)