07/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

5 Sandbag Deadlifts

5 Rope Pullups

5 Rope Knee Ups

5 Rope Foot Holds

Metcon

Metcon (Time)

4 Rounds:

4-3-2-1 Rope Climbs

1000/800m Bike

Sand Bag Carry (70/50)