CrossFit – Sat, Jul 1

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

0:30 Bike or Row

10 Banded Thrusters

8 Russian Swings

6 Kip Swings

1) 10 Kip Swings

2) 10 Scap Pull Ups

3) 10 Down Dog / Up Dog

4) 10 Scap Push Ups

5) 5/side Rig Calf Stretch

1776 (Time)

3 Person team: Complete all reps in any order.
1.Pullups
2. Crossovers
3. DB Squats
4. Toes to Bar
5. DB Lunges
6. DB Deadlift
7. Double Unders
8. Push Ups
9. DB Clean
10. DB Push Jerk
11. Cals on Machine “your choice”
12: Burpees

Rx 50/35, 24″/20″