American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

20 Band Pull Aparts

10 Pushups

20 Banded Good Mornings

400m Bike

Partner Metcon

Closing Time (Calories)

On the 2:00 x 14 Rounds:

30 Double Unders

3 Power Snatches (115/85)

Max Calorie Bike in Time Remaining

*Partners will alternate rounds

Accessory Work

Metcon (Weight)

10-8-6-4-2 Bench Press

*25 banded tricep press downs
Set of 10 @ 55%

Set of 8 @ 65%

Set of 6 @ 75%

Set of 4 @ 83%

Set of 2 @ 90%