CrossFit – Fri, Jun 16

American Fit Co Northwest – CrossFit

Warmup

3 Rounds:

10 Squat Mornings

5 Inch Worm + Push Ups

10 Russian Swings

5/side Lunges

Barbell Prep:

Romanian Deadlift

High Hang Muscle Clean

High Hang Power Clean

Hang Power Clean

Power Clean

Power Clean (Build to a Heavy 2)

Power Clean

0:00-5:00: warm up to a moderately double

5:00 – 10:00: 5:00 EMOM:

2 Power Cleans

10:00 – 15:00: 5:00 EMOM:

2 Power Cleans

*build to heavy set of 2

KILOWATT (Time)

3 Rounds:
300m Run
20 Power Cleans (135/95)
100m Sled Push