08/11/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

100m Row

3 Pullups

6 Pushups

9 Air Squats

Muscle up transition practice

Recovery Flow

Metcon (No Measure)

AMRAP 1:30 x 10 Rounds:

200m/150m Row

Odd: Ring Muscle Ups/Burpee Pullups on Rings

Even: Bar Muscle Ups/Burpee Pulls on Bar

REST :30