09/30/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Jump Rope

10 PVC Pass Throughs

10 PVC Good Mornings

The Burgener Warmup (5 reps of each)

1. Down and Up

2. Elbow High and Outside

3. Muscle Snatch

4. Snatch Land

5. Snatch Drop

6. Hang Power Snatch

Strength

Deadlift (4×3 @ 80%)

6 second negative

Metcon

THE REST IS HISTORY (Time)

2 Rounds:

20 Bar Facing Burpees

15 Power Snatches (135/95)

100 Double Unders

Rest 2:00