06/09/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

200m Row

5 Down Dog to Pushups

10 PVC Overhead Squats

5 KB Swings

10 Box Step Ups

Strength

Overhead Squat (Build to a Heavy Single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Buy-In: 2000m/1800m Row

Max Rounds In Remaining Time:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

6 Box Jump Overs (30″/24″)