American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

-then-

5-4-3-2-1

Down Dog to Pushup

*20 Band Pull Aparts b/t each set

Warm-Up Sets: (based off old 5RM)

5 @ 60%

5 @ 80%

2 @ 90%

2 @ 100%

1-2 @ 105%

First 5RM Attempt @ 105%

Strength

Bench Press (5RM)

Metcon

Metcon (3 Rounds for calories)

AMRAP 5:

3 Rounds:

15 Pullups

9 Power Clean and Jerks (95/65)

Max Cal Bike

Rest 5:00

AMRAP 5:

2 Rounds:

12 Chest 2 Bar Pullups

9 Power Clean and Jerks (135/95)

Max Cal Bike

Rest 5:00

AMRAP 5:

1 Round:

9 Bar Muscle Ups

9 Power Clean and Jerks (185/135)

Max Cal Bike