06/28/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m Easy

*Every 250m

3 Strict Pullups

5 Pushups

5 Pausing Air Squats (2s @ Bottom)

5 PVC Overhead Squats

Skill

Power Snatch/OHS

EMOM 10:

1 Power Snatch

1 Overhead Squat

Metcon

Metcon (Time)

2000m Row

40 Thrusters (115/85)

30 Bar Muscle Ups/Burpee Pullups