American Fit Co Northwest – CrossFit

Metcon

Metcon (AMRAP – Rounds)

AMRAP 20:

3 Bar Muscle Ups

10 Single DB Hang Clean and Jerks (50/35)

15 Wallballs (20/14)

*Partners switch every movement

Accessory Work

Metcon (No Measure)

4 Rounds for Quality:

12 Ring Rows

10 Single Arm DB Rows

8 Barbell Curls

6 Strict Pullups