01/22/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

50′ Kettlebell Farmers Carry

10 KB Deadlifts

10 Air Squats

250m Row

Strength

Deadlift (5, 5, 4, 4, 3, 3)

Every 2:00:

5, 5, 4, 4, 3, 3 Deadlifts

*Build to a heavy 3

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups