American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

10 Pass Thrus

25 Band Pull Aparts

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Weightlifting

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
We will have 15 minutes at each movement