12/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:15 Top of Dip Hold

:30 Hollow Hold

:15 Bottom of Dip Hold

:30 Squat Jumps

Strength

Push Jerk (6×2)

On the 2:30 x 6 Sets:

2 Push Jerks @ 80%

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups