05/03/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds For Quality: (8:00 Cap)

1:00 Row

:30 Spiderman and Reach

:30 Cossack Squats

:30 Down Dog to Pushup

Strength

5RM Back Squat Wave

On the 0: 7 Reps @ 68%

On the 2: 5 Reps @ 73%

On the 4: 3 Reps @ 78%

On the 6: 7 Reps @ 73%

On the 8: 5 Reps @ 78%

On the 9: 3 Reps @ 83%

On the 10: 7 Reps @ 78%

On the 11: 5 Reps @ 83%

On the 12: 3 Reps @ 88%

Percentages of your 5RM Back Squat

Metcon

CLEAR THE AIR (AMRAP – Rounds and Reps)

AMRAP 13:

40 Air Squats

300/250m Row

20 Power Snatches (75/55)