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 RESTRead More