American Fit Co Northwest – CrossFit

Warmup

Line Drills

10 Hanging Scap Retractions

5 Kip Swings

5 Strict Pullups

10 Kip Swings

5 Kipping Knee Raises

5 Toes to Bar

Strength

Strict Pull ups (EMOM 8:
1: Max Strict Pullups
2: REST)

Metcon

SAINT PATRICK (Time)

Partition Anyway
1600m Run
100 Toes to Bar
CAP 16:00