07/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

200m Row

10 Barbell Good Mornings

5 Walkouts

10 Ring Rows

5RM Deadlift (5 Rep MAx)

We will have 20:00 to find our 5 Rep Max Deadlift

Take your time and take small jumps building to our heavy for the day. A good rep scheme to find our 5RM is:

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85-95%

5k Row (Time)

Max Effort 5k Row