09/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Machine

:20 Handstand Hold on Wall

:30 Pushup + Shoulder Taps

:40 Superman Hold

Strength

Shoulder Press (4×4 @ 70% (w/ 6 second negative))

Metcon

SMOKE & MIRRORS (AMRAP – Reps)

AMRAP 20:

200m Run

Max Unbroken Pushups

200m Run

Max Unbroken Toes to Bar