12/31/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1: 1:00 Row

Partner 2: 10 Scap Pullups + 10 Kip Swings

Partner 1: 1:00 Bike

Partner 2: :10 Ring Support + 5 Pushups

Partner 1: 1:00 Row

Partner 2: 10 Air Squats

Partner 1: 1:00 Bike

Partner 2: 10 Pass Throughs/Good Mornings

Build up to hang snatch weight

Partner Metcon

NYE 2021 (Time)

Buy In: 2021m Row

10-9-8-7-6-5-4-3-2-1

Pullups

Hang Snatches (95/65)

Wallballs (20/14)

Ring Dips

Burpees Over Bar

Cash Out: 2022m Bike

Alternate movements with partner