08/10/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

200m Row

5 Good Mornings

5 Elbow Rotations

5 RDLs

5 Muscle Cleans

Power Clean Warmup

Strength

Power Clean (10 Rep Max)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

15/12 Calorie Row

3, 6, 9, 12, 15 Power Cleans @ 90% of 10RM