01/27/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

10 Tempo Air Squats

5 Down Dog to Pushup

5 Single Arm Dumbbell Strict Press

Strength

Metcon (Time)

15 Thrusters (115/85)

10 Thrusters (135/95)

5 Thrusters (155/105)

Metcon

4th Down (3 Rounds for reps)

ARMAP 4:

24/18 Calorie Row

24 Dumbbell Snatches

24 Single Arm Dumbbell Thrusters

Rest 4:00

ARMAP 4:

18/14 Calorie Row

18 Dumbbell Snatches

18 Single Arm Dumbbell Thrusters

Rest 4:00

ARMAP 4:

12/9 Calorie Row

12 Dumbbell Snatches

12 Single Arm Dumbbell Thrusters

Dumbbell – (50/35)