American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

30 Single Unders

5 PVC Shrugs

5 PVC High Pulls

5 PVC Power Cleans

10 PVC Front Squats

Strength

Stamina Squats

Alternating “On the Minute” x 10 (5 Rounds)

Odd Minutes – 4 Front Squats

Even Minutes – 8 Back Squats

Barbell – 62% of 1RM Front Squat

Metcon

Wonderworld (Time)

100 Double Unders

21 Power Cleans

21 Bar Facing Burpees

100 Double Unders

15 Power Cleans

15 Bar Facing Burpees

100 Double Unders

9 Power Cleans

9 Bar Facing Burpees

(135/95)