08/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

Round 1:

P1 – Row

P2 – Plank Hold

Round 2:

P1 – Row

P2 – Spiderman Lunge

Round 3:

P1 – Row

P2 – KB Front Rack Hold

Round 4:

P1 – Row

P2 – Box Step Up

Partner Metcon

PROUD MARY (Distance)

300m Partner Barbell Carry (135/95)

Max Distance Row in 5:00

(switching each :30)

40 Box Step Ups w/ Plate

Max Distance Row in 5:00

(switching each :30)

40 Box Step Ups w/ Plate

Max Distance Row in 5:00

(switching each :30)

40 Box Step Ups w/ Bar

Max Distance Row in 5:00

(switching each :30)