09/26/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

:20 Bar Hang

:40 Wall Sit

8 Empty Bar Strict Press

Strength

Strict Press (4×3 @ 75%)

w/ 6 second negative

Metcon

LYNNE’S TWIN (AMRAP – Reps)

AMRAP 20:

500 Meter Bike Erg

Max Unbroken Bench Press (135/95)

500 Meter Bike Erg

Max Unbroken Strict Pull-ups