American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

8 Calorie Bike

8 Slow Burpees

8 Air Squats

8 Kettlebell Swings

Skill

Metcon (Weight)

EMOM 8:

1 Clean and Jerk

Sets 1+2: 60%

Sets 3+4: 65%

Sets 5+6: 70%

Sets 7+8: 75%

Metcon

In The Air Tonight (Time)

10 Rounds:

3 Power Clean and Jerks (135/95)

6 Bar Facing Burpees

9 Kettlebell Swings (53/35)