07/12/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

5 Down Dog to Pushup

5 Rope Knee Raises

5 Rope Pullups

5 Rope Foot Holds

Burgener Snatch Warmup

Weightlifting

Hang Snatch (10×3)

EMOM 10:

3 Hang Snatches

Metcon

Metcon (Time)

400m Run

40 Snatches (75/55)

400m Run

4 Rope Climbs

400m Run

40 Bar Facing Burpees