03/15/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minute for Quality:

1:00 Bike

5 Pushup to Down Dog

5 PVC Shrugs

5 PVC High Pulls

5 PVC Power Cleans

Skill

Power Clean (10 x 2)

We will be doing 2 power cleans ever minute , building to a moderate weight

Metcon

Metcon (Time)

4 Rounds:

7 Hang Power Cleans (135/95)

15 Bar Facing Burpees

30/21 Calorie Bike