CrossFit – Wed, Nov 1

American Fit Co Northwest – CrossFit

Warmup

1 Round:

10 Reps Deadlift

3 Reps High Hang Shrug

3 Reps High Hang Muscle Clean

3 Reps Above Knee Muscle Clean

3 Reps Mid Shin Muscle Clean

5 Reps Front Squats

3 Reps High Hang Squat Cleans

3 Reps Above Knee Squat Cleans

3 Reps Mid Shin Squat Cleans

1) 5/side Scorpion + Reach

2) 10 Bootstrappers

3) 5/side Squat + Thoracic Twist

LASER POINTER (Build to a heavy complex)

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat