American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row 10 Banded Strict Press 10 Banded Front Squat 1) 5/side Lunge + Elbow to ground 2) 5 Barbell Push Press 3) Barbell Quad Smash, 0:30/side 4) 5 Barbell Push Jerk Push Press (5-5-3-3-3-1-1-1-1-1) 500m Row (Time) Max Effort 500m RowRead More