03/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Box Step Ups

5 Single Arm DB Deadlifts

5 Single Arm DB Cleans

5 Single Arm DB Strict Press

10 Ring Rows

Metcon

Single All the Way (AMRAP – Rounds)

AMRAP 18:

20 Single Arm Alternating Dumbbell Snatches (50/35)

20 Box Jump Overs (24″/20″)

20 Single Dumbbell Hang Power Clean and Jerks (50/35)

20/15 Calorie Bike

Accessory Work

Metcon (No Measure)

3-5 Sets of Each:

8 Strict Pullups

12 Bent Rows

12 Seated Banded Rows or Ring Rows

12 Barbell Curls