08/13/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 9:

1:30 Bike

:30 Straight Leg Sit Ups

:30 Pushup to Down Dog

:30 Band Pull Aparts

Strength

Bench Press (5, 4, 3, 3, 3)

5 @ 87%

4 @ 92%

3 @ 97%

3 @ 101%

3 @ 105%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Pushups

12/10 Calorie Bike

9 Toes to Bar