03/10/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Box Step Ups

10 Cossack Squats

10 Ring Rows

1:00 Bike

Metcon

Quicksand (5 Rounds for reps)

5 Rounds:

AMRAP 3:

12 Single Dumbbell Box Step-Ups

8 Burpee Box Jump Overs

Max Calorie Bike

Rest 1:00

Box – 24″/20″

Dumbbell – 50/35lbs

Accessory Work

Metcon (No Measure)

3 Giant Sets:

9 Bench Press

15 Bent Rows

Max Strict Press (75/55)

Rest 3:00