03/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

10 Pass Throughs

10 Good Mornings

25 Band Pull Aparts

2 Rounds:

5 Downdog Pushups

5/5 Spiderman Lunge

5 PVC Overhead Squats

Begin to warmup bench press and clean for a 1RM

Strength

Bench Press (Build to a Heavy)

12:00 to find a max

Clean (Build to a Heavy)

12:00 to find max

Metcon

Quarterfinal Workout #5 (Time)

30 Calorie Row

20 Burpee Box Jump Overs (24/20)

10 Snatches (185/135) Rx+

(155/105) Rx