29
Dec
CrossFit – Fri, Dec 30
American Fit Co Northwest – CrossFit
Warmup
Bike 2:00
3 Rounds:
10 Pass Throughs (PVC)
10 Kip Swings
10 Good Mornings (PVC)
Empty Bar:
5 Good Mornings
5 Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Kipping Pullups
3 Kipping C2B Pullups
1 Bar Muscle Up
5 Shrugs
5 High Pulls
5 Muscle Snatches
5 Power Snatches
Weightlifting
Power Snatch (EMOM 15:
Building to a Heavy)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.