American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

50ft Overhead Carry

15 Russian KB Swings

10 Down Dog to Pushups

500m Bike

SQUAT BUILD UP:

9 @ Empty Bar

6 @ 40%

6 @ 50%

3 @ 60%

Strength

Back Squat Pyramid (9,6,6,6,9)

On the 2:00 x 5

0:00 – 9 Back Squats @ 60%

2:00 – 6 Back Squats @ 70%

4:00 – 6 Back Squats @ 80%

6:00 – 6 Back Squats @ 70%

8:00 – 9 Back Squats @ 60%
Percentages are based off our 5RM Back Squat

Metcon

Front Loaded (Time)

“21-18-15-12-9”

Front Squats (115/85)

Kettlebell Swings (53/25)

Lateral Burpees Over Bar