09/14/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Round:

:60 Jump Rope (Double or Single)

:60 Squat Hold

:60 PVC Pass Through / Around the World (:30 of each)

:30 Jump Rope (Double or Single)

:30 Air Squat

:30 PVC Overhead Squat Hold

Squat Build Up:

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

Strength

Metcon (Weight)

Back Squats

6, 6, 4, 4, 2, 2

6’s @ 85%

4’s @ 90%

2’s @ 95%

*Based off of 5RM Back Squat

Metcon

COMPOUNDING INTEREST (Time)

5 Rounds:

30 Double Unders

10 Overhead Squats (75/55)

Directly Into

1 Round:

30 Overhead Squats (75/55)

100 Double Unders