08/11/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

20 Jump Rope

5 Deadlifts

5 Front Squats

5 Strict Press

5 Good Mornings

5 Power Snatches

5 Overhead Squats

Skill

Metcon (Weight)

EMOM 10:

1 Snatch High Pulls

1 Power Snatch

Metcon

Metcon (2 Rounds for reps)

AMRAP 8:

Buy In: 800m Run

-IN REMAINING TIME-

30 Double Unders

15 Thrusters (75/55)

Rest 4:00

AMRAP 8:

Buy In: 800m Run

-IN REMAINING TIME-

30 Double Unders

15 Power Snatches (75/55)