5
Apr
CrossFit – Fri, Apr 7
American Fit Co Northwest – CrossFit
Warmup
2 Rounds:
1:30 Bike
10 KB Swings
:20 Bar Hang
10 Ring Rows
5 Kip Swings
2 Kip Swings + 1 Kip
2 Kip Swings + 1 Pullup
2 Kip Swings + 1 Pullup + 1 Kip Swing
3 Pullups
3 Clean Deadlifts
3 Clean Deadlift + Shrug
3 Muscle Cleans
3 Hang Power Cleans
3 Power Clean
Metcon
Hook, Line, and Sinker (AMRAP – Reps)
AMRAP 2 x 5 Rounds:
10/8 Calorie Fan Bike or 12/10 Calorie C2 Bike
5 Power Clean (155/105)
Max Pullups
Rest 1:00