08/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 Air Squats

5 Pushups

-then-

3 Rounds:

5 Snatch Grip RDLs

5 Hang Snatch High Pulls

5 Hang Muscle Snatches

5 Behind the Neck Push Press

5 Overhead Squats

Skill

Metcon (No Measure)

7 Sets: On the 1:30

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Metcon

THE AMANDA SHOW (Time)

1 Mile Run

Directly Into….

9-7-5

Burpee Pullups

Squat Snatches (95/65)
Rx+

1 Mile Run

9-7-5

Ring Muscle Ups

Squat Snatches (135/95)