American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

250m Row

10 Banded Pullups

10 Down Dog Pushup

Squat Build Up:

Round 1: 10 Banded Air Squats

Round 2: 5 Back Squats w/ Empty Bar

Round 3: 5 Back Squats @ 40%

After round 3: 5 Back Squats @ 50%

Strength

Metcon (Weight)

EMOM 12:

Odd: 5 Strict Pullups

Even: 5 Back Squats

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Set 6: 85%

Metcon

All Over Again (AMRAP – Rounds)

AMRAP 15:

25 Front Squats (75/55)

20 Single Arm DB Clean and Jerks (50/35)

15 Toes to Bar