1/12/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 minutes for quality:

1:00 Bike or Row

5 Scap Pullups

5 Strict Pullups

30′ Kettlebell Suitcase Carry (each side)

30; Kettlebell Overhead Carry (each side)

Gymnastics/Skill Work

Metcon (No Measure)

12:00 For Quality:

2 Ring Muscle Ups or Transitions

5 Strict HSPUs or Strict Press

Metcon

Delight (AMRAP – Rounds)

AMRAP 15:

12 Box Jump Overs (24/20)

12 Deadlifts

9 Bar Facing Burpees

9 Hang Power Cleans

6 Burpee Pullups

6 Push Jerks

Barbell – (135/95)