10/03/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Kang Squats

Building up to 85-90%

5 @ 30%

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

1 @ 75%

1 @ 80%

Load bar to 85-90%

Warm up to your weighted pull-up weight between sets of Back Squats

Strength

Back Squat (10×2 @ 85-90%)

For today’s strength day we will be going through lots of very heavy reps today. We will be alternating between the Back Squats and Weighted Pullups (on the 2:00)

Weighted Pull-ups (10×2)

Optional Extra

Metcon (No Measure)

EMOM 10:

1-3 Ring Muscle Ups/Transistions