06/29/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

20 Banded Good Mornings

5 DB Deadlifts

5 DB Power Cleans

5 DB Push Jerks

Gymnastics

Metcon (No Measure)

EMOM 12:

1: 10 Toes to Bar

2: 25′ HS Walk (:30 HS Hold)

3: 10 Ring Dips

4: 25′ HS Walk (:30 HS Hold)

Metcon

Metcon (3 Rounds for time)

On the 7:00 x 3 Rounds:

200m Run

9 Double Dumbbell Deadlifts

200m Run

7 Double Dumbbell Power Cleans

200m Run

5 Double Dumbbell Clean and Jerks

DBs: (50/35)