CrossFit – Mon, Jul 24 – American Fitness Co

CrossFit – Mon, Jul 24

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

0:30 Double Under Practice

can start with single unders then progress to double unders

6 Dive Bomb Push Ups

6 Barbell Front Squats

1) 0:30 Squat with barbell on knees (not a smash, just hold the bottom of a squat; can bottom out)

2) 0:30/side Front Rack Opener

3) Barbell Clean & Jerk Warm Up:

– High Hang Squat Clean

– Hang Squat Clean

– Push Press

– Push Jerk

Clean and Jerk (EMOM 10: Building to Heavy)

TIME FLIES (Checkmark)

EMOM 21:
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wallballs
Minute 3: 24 Cross Overs