American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 500m Bike 10 Banded Good Mornings 5 Walkouts 5 Box Jumps w/ Step Down 20 Band Pull Aparts Strength Metcon (Weight) Bench Press: PART A: @ 95% of 5RM 1 Tempo Pausing Bench Press (4s down, 2s pause, regular up) 1...Read More
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