08/20/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8:

Min 1 – 200m Run

Min 2 – 10s Dead Hang + 5 Scap Retractions + 5 Kip Swings

Min 3 – 8 KB Deadlifts + 8 KB Swings

Min 4 – 3 Snatch Grip Deadlifts + 3 Snatch High Pulls + 3 Muscle Snatches

Skill

Metcon (No Measure)

EMOM 10:

1 Hang Power Snatch

2 Power Snatches

*work on barbell cycling with quick singles

Metcon

PERSONAL ISABEL (Time)

30 Power Snatches @ 70% of 1RM