10/04/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

100m Run

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 Clean

4. Wild West Drill

5. Clean Drop

6. Power Clean

Skill

Metcon (Checkmark)

EMOM 10:

1 Pausing Clean + 1 Pausing Jerk

*2 second pause in the catch of both the clean and jerk

Metcon

THE SWEET ESCAPE (Time)

15 Unbroken Clean & Jerks(135/95)
1200m Run

12 Unbroken Clean & Jerks(135/95)
1200m Run

9 Unbroken Clean & Jerks(135/95)
1200m Run

[Every Break]:
200m Run