04/09/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Jump Rope

10 Air Squats

10 Pass Throughs

10 Front Squats

10 Pushups

Strength

4RM Front Squat (4 Rep Max)

We will have 20:00 to find a 4 rep max
4 @ 30%

4 @ 40%

4 @50%

4 @60%

4 @ 70%

4RM Attempt @ 80%

4RM Attempt @ 85%

Metcon

CrossFit Quarterfinal 21.1 (Time)

3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders

Rest exactly 1 min., then:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders

Dumbbells – (50/35)

Time cap: 10 min.