01/20/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds for Quality:

1:00 Row

5 Down Dog to Pushups

:30 Plank

10 Box Stepups

Skill

Metcon (No Measure)

EMOM 10:

1 Power Clean

1 Front Squat

1 Push Jerk

*Focus on skill and technique here

Metcon

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24/20)

AMRAP “Macho Man” (135/95)

Rest 5:00

AMRAP 5:

30/20 Calorie Row

15 Box Jump Overs (24/20)

AMRAP “Macho Man” (155/105)

Rest 5:00

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24/20)

AMRAP “Macho Man” (185/135)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks