11/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

AMRAP 8:

10 Air Squats

10 Ring Rows

10 Walking Lunge Steps

10 Sit Ups

Strength

Front Squat (5/3/1/5/3/1)

5 Reps @ 75%

3 Reps @ 78%

1 Rep @ 80%

5 Reps @ 78%

3 Reps @ 80%

1 Rep @ 83%

Metcon

SEVENTH WONDER (Time)

7 Rounds:

7 Double Dumbbell Front Squats

7 Chest-2-Bar Pullups

7 Double Dumbbell Push Jerks

7 Toes-2-Bar

DB’s – (50/35)