03/27/2021

American Fit Co Northwest – CrossFit

Capacity Builder

Metcon (Calories)

2 sets:

1min at hard (standing)

1min at mod

1min at hard (seated)

1min at mod

1min at hard (seated)

1min at mod

1min at hard (standing)

3min at easy b/t sets

Accessory Work

Metcon (No Measure)

Every 1:00 x 10

10 Ring Row

10 Push up

3-6-9-12-15

Dumbbell Bench

Barbell Row

3-6-9-12-15

Bench Press

Strict Chin Up