WOD – Page 395 – CrossFit AFCO

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Jan

1/12/2021

January 11, 2021

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 minutes for quality: 1:00 Bike or Row 5 Scap Pullups 5 Strict Pullups 30′ Kettlebell Suitcase Carry (each side) 30; Kettlebell Overhead Carry (each side) Gymnastics/Skill Work Metcon (No Measure) 12:00 For Quality: 2 Ring Muscle Ups or Transitions 5 Strict HSPUs or Strict Press Metcon Delight (AMRAP – Rounds) AMRAP 15: 12 Box Jump Overs (24/20) 12 Deadlifts 9 Bar Facing Burpees 9 Hang Power Cleans 6 Burpee Pullups 6 Push Jerks Barbell – (135/95)

Dec

Kelly S

December 2, 2018

Dec

Kyle H

December 2, 2018

Dec

Amanda D

December 2, 2018

“My experience at CrossFit AFCO has been fantastic! What has stood out to me most during my time here is how kind and accepting both the staff and members are. No matter your skill level or experience everyone is positive and encouraging. The coaches do an outstanding job of giving great instruction and modification to each movement ensuring safety for the athletes. I am proud to be a member of such a great community!” -Serena G.

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