American Fit Co Northwest – CrossFit


Warm-up (No Measure)


1:00 Bike

10 Spiderman Lunge and Reach

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Deadlifts


Front Squat (1 Rep Max)

We will be spending 30:00 finding a 1RM on our front squat and our back squats. Lets take our time building up to our heavy reps today. A good build up on our percentages today would be as follows:

[email protected] 50%

[email protected] 60%

[email protected] 70%

[email protected] 80%

[email protected] 85%

[email protected] 90%

[email protected] 100%

[email protected] 110%

Back Squat (1 Rep Max)

We should look at the same percentage jump as the front squats, however we should be feeling pretty warmed up from doing our front squats first, we should need less jumps to get to our 1RM


Metcon (No Measure)

EMOM 12:

1 – 50 DUs

2 – 10 C2B Pullups

3 – 25′ HS Walk
Lets choose an option for each one of these movements where we are working for 30 seconds, leaving 30 seconds of rest each movement. We are looking are more of a skill development EMOM rather than being super fatigued and out of breath.