CrossFit – Wed, Mar 15

American Fit Co Northwest – CrossFit

Warmup

2 Rounds:

1:00 Row (moderate)

10 Single Arm Russian KB Swing (each side, light)

10 Single Arm KB Press (each side, light)

20 Step Back Lunge

Metcon

EMERALD ISLE (Time)

9-15-21
Double Dumbbell Hang Clean & Jerk (50/35)
50′ Front Rack Lunge After Each Set

Capacity Builder

2 Rounds:

2:00 Max Calorie Row

2:00 Max Caloire Bike

2:00 Rest