American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Row 3 Pullups 6 Pushups 9 Air Squats Muscle up transition practice Recovery Flow Metcon (No Measure) AMRAP 1:30 x 10 Rounds: 200m/150m Row Odd: Ring Muscle Ups/Burpee Pullups on Rings Even: Bar Muscle Ups/Burpee Pulls on Bar REST :30Read More
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