06/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

20-15-10-5 Calorie Bike

*Between each set:

:30 Wall Sit

:30 HS Hold

Strength

Metcon (Weight)

Set 1:

10 Back Squats @ 62% of 5RM

5 Front Squats @ 62% of 5RM

Set 2:

8 Back Squats @ 67% of 5RM

5 Front Squats @ 64% of 5RM

Set 3:

6 Back Squats @ 72% of 5RM

5 Front Squats @ 66% of 5RM

Metcon

13 Going on Hurty (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie Bike

9 Handstand Pushups

6 Front Squats (175/115)