01/18/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

10 Air Squats

:20 Hollow Hold

30′ Single Arm DB Overhead Carry

1:00 Row

Strength

Stamina Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 68% of 1RM Front Squat

Metcon

Top Shelf (AMRAP – Rounds)

AMRAP 15:

21 Wallballs

15 Toes 2 Bar

12 Power Snatches

9 Overhead Squats

Barbell: (95/65)