05/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

10 Cossack Squats

20 Jump Rope

10 Air Squats

250m Row

Burgener Clean Warmup

Skill

Metcon (Weight)

5 Sets:

1 Clean Deadlift

1 Hang Clean Pull

1 Hang Squat Clean

Set 1 – 50%

Set 2 – 55%

Set 3 – 60%

Set 4 – 65%

Set 5 – 70%

Metcon

Hang in There (5 Rounds for time)

On the 4:00 x 5 Rounds:

50 Double Unders

300/250m Row

5 Hang Squat Cleans (155/105)