07/20/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

300m Row

3 Strict Pullups

10 Empty Barbell Deadlifts

5 Pushup to Down Dog

Metcon

Row Your Boat (Time)

3 Rounds:

15 Deadlifts (135/95)

10 Push Press (135/95)

5 Bar Muscle Ups

1500m Row

3 Rounds:

15 Deadlifts (135/95)

10 Push Press (135/95)

5 Bar Muscle Ups

Accessory Work

Metcon (No Measure)

3 Giant Sets:

20 Barbell Good Mornings

15 DB Bench Press

100m Sled Drag