American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

1:00 Bike/Run/Row

5 Down Dog to Pushup

10 Ring Rows

10 Air Squats

10 Knee Raises on Rope

SQUAT BUILD UP:

10 @ Barbell

8 @ 45%

6 @ 55%

4 @ 65%

Strength

5RM Back Squat Wave

On the 0: 8 Reps @ 68%

On the 2: 6 Reps @ 73%

On the 4: 4 Reps @ 78%

On the 6: 8 Reps @ 73%

On the 8: 6 Reps @ 78%

On the 10: 4 Reps @ 83%

On the 12: 8 Reps @ 78%

On the 14: 6 Reps @ 83%

On the 16: 4 Reps @ 88%

Percentages of your 5RM Back Squat

Metcon

Donkey Kong (Time)

2 Rounds:

3 Rope Climbs

6 Sandbag Cleans (70/50)

9 Sandbag Squats (70/50)

2 Rope Climbs

4 Sandbag Cleans (70/50)

6 Sandbag Squats (70/50)

1 Rope Climbs

2 Sandbag Cleans (70/50)

3 Sandbag Squats (70/50)

Rest 3:00 Between Rounds