06/17/2021

American Fit Co Northwest – CrossFit

Recovery Flow

Metcon (No Measure)

AMRAP 30:

500m Ski

400m Run

30 Calorie Bike

20 Calorie Row

10 Burpees

Accessory Work

Metcon (No Measure)

12-10-8-6

DB Rows

After Each Set:

25 Lat Pull Downs

30 Banded Curls

12-10-8-6

DB Bench Press

After Each Set:

8 Arnold Press

12 Lateral/Front Raises