02/15/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

250m Row

10 Down Dog to Pushups

30′ Medball Lunges

10 Box Step Ups

Strength

Back Squat (10-8-6-4-2)

Percentages based off 1RM Back Squat:

Set 1 – 10 Reps @ 55%

Set 2 – 8 Reps @ 65%

Set 3 – 6 Reps @ 75%

Set 4 – 4 Reps @ 83%

Set 5 – 2 Reps @ 90%

Metcon

Bootleg (AMRAP – Reps)

AMRAP 15:

21 Wallballs (20/14)

18 Dumbbell Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20)