11/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9:

Min 1 – Bike/Row/Run/Ski

Min 2 – 3 Strict Pullups, 6 Push Ups, 9 Air Squats

Min 3 – Band Pull Aparts

Metcon

Metcon (Time)

5 Rounds:

5-4-3-2-1 Rope Climbs

*10 Bench Press (165/105) After each set

Accessory Work

Metcon (AMRAP – Reps)

3 Sets:

Max Unbroken Strict Ring Dips

1:00 Plank Hold

Max Unbroken Pushups