American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 Single Arm DB Squats

10 Single Arm DB Strict Press

Partner Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

6/12/18/24/30…

DB Squats (50/35)

200m Run

DB Push Jerks (50/35)

200m Run

Rest 5:00

AMRAP 10:

6/12/18/24/30…

DB Thrusters (50/35)

200m Run
Alternate the DB movements as needed, do the 200m runs together