CrossFit – Fri, Dec 16

American Fit Co Northwest – CrossFit

Warm-up

AMRAP 7:

1:00 Row

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

5 Kip Swings

5 Hanging Knee Raises

5 Ring Rows

Strength

Deadlift Build Up:

5 @ 50%

5 @ 50%

3 @ 65%

3 @ 70%

1 @ 75%

1 @ 80%

Deadlift (On the 3:00 x 5 Sets:
1 Deadlift @ 83%)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups