CrossFit – Fri, Apr 28

American Fit Co Northwest – CrossFit

Warmup

3 Rounds:

1:00 Cardio Machine

10 Single Arm Press (each arm) (moderate)

15 Banded Good Mornings

20 Jump Rope

Power Clean Warmup:

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 High Hang Clean

5 Low Hang Cleans

5 Power Cleans (mid shin)

Power Clean (3,3,3,3,3,2,2,2,2,2,1,1,1,1,1)

EMOM 15:

1-5: 3 Power Cleans

6-10: 2 Power Cleans

11-15: 1 Power Clean

MIKE JONES (AMRAP – Reps)

AMRAP 5:
3 Power Cleans (185/135)
30 Double Unders