06/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes for Quality:

:30 Row

5 Down Dog to Pushup

:30 Bike

20 Band Pull Aparts

BENCH BUILD UP:

10 @ Empty Bar

5 @ 50%

5 @ 60%

5 @ 70%

Strength

Bench Press Waves

4 Reps @ 83%

2 Reps @ 100%

4 Reps @ 83%

2 Reps @ 105%

4 Reps @ 83%

2 Reps @ 110%

*Based off of 5RM

Metcon

Metcon (10 Rounds for time)

On the 3:00 x 10 Rounds:

15/12 Calorie Row

12/9 Calorie Bike