08/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

10 Scap Retractions

8 Banded Good Mornings

6 Burpees

Strength

Banded Deadlifts (5×3)

5 Sets:

3 Banded Deadlifts

*Build to Heavy

Metcon

MASTER OF NONE (Time)

60/45 Calorie Row

45 Chest to Bar Pullups

30 Bar Facing Burpees

15 Deadlifts (275/185)