10/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

8 Scap Retractions

6 Box Step Ups

4 DB Deadlifts

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1:00 Pullups/Ring Rows

1:00 Box Step Ups

1:00 Calorie Bike

1:00 Dumbbell Snatches

1:00 Single Arm Farmer’s Carry

1:00 REST