American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Box Step Ups 10 Ring Rows :30 Shoulder Taps :30 Bike CLEAN: 1 Round at (Hips, Knee, Mid Shin) 5 Dip and Drive 5 Shrug 5 Shrug High Pull 5 Elbows 5 Power Clean JERK: 5 Dip and Hold 5...Read More
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