10/13/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Machine

10 Scap Pullups

:10 Top of Ring Hold

5 Jumping Pullups

:10 Bottom of Ring Hold

3 Strict Pullups

3 Strict Ring Dips

Recovery Flow

Metcon (AMRAP – Reps)

EMOM 20:

1-2: Calorie Machine

3: Strict Pullups

4: Strict Dips

Skill

Metcon (No Measure)

Squat Clean Technique Work

15:00