08/31/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

4 Pushups

8 Air Squats

12 Box Step Ups

Strength

Bench Press (10-10-8-8-6-6)

All sets based on 5RM Bench Press

Sets of 10: @ 70%

Sets of 8: @ 76%

Sets of 6: @ 82%

Metcon

Metcon (Time)

30/21 Calorie Bike

10 Rounds:

3 Push Press (95/65)

3 Front Squats (95/65)

3 Box Jumps (24″/20″)

30/21 Calorie Bike