09/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9:

Min 1: Jump Rope

Min 2: 7 PVC Pass Thrus + 7 Ring Rows

Min 3: :20 Hollow Hold + :20 Superman

Strength

Strict Pull ups (6×3 (as slow as possible))

Metcon

HANG IT UP (AMRAP – Reps)

AMRAP 13:

Buy In – 1000m Run

“in remaining time”

60 Double Unders

10 Hang DB Snatches (50/35)

60 Double Unders

20 Hang DB Snatches….