09/01/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6:

Min 1: Easy Jog

Min 2: Easy Row

Power Clean Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

5 Clean Deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

5 Power Cleans

Build to 80% or 1RM then use the 5 sets to build to a heavy

Strength

Power Clean (Build to Heavy)

Metcon

Metcon (Time)

1500m Row

1200m Run

Rest 3:00

1000m Row

800m Run