CrossFit – Tue, Dec 13

American Fit Co Northwest – CrossFit

Warm-up

AMRAP 7:

1:00 Row

5 Good Mornings

5 Elbow Roatations

5 Strict Press

5 RDLs

Clean Warmup:

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

Strength

Power Clean (Build to a Heavy Single)

we will have 15:00 to find 1RM

Metcon

DONNY (Time)

21-15-9-9-15-21:

Deadlifts (225/155)

Burpees
20:00 CAP