02/09/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

1:00 Bike

25′ DB Suitcase Carry (each side)

25′ DB Overhead Carry (each side)

10 DB Deadlifts

5 Inch Worms

Strength

Bench Press (1 Rep Max)

We will be spending 15:00 finding a 1RM on our bench press. Lets take our time building up to our heavy reps today. A good build up on our percentages today would be as follows:

5@ 50%

3@ 60%

2@ 70%

1@ 80%

1@ 85%

1@ 90%

1@ 100%

1@ 110%

Metcon

Kickstarter (AMRAP – Reps)

AMRAP 20:

30/24 Calorie Bike

30 Single Arm DB Clean and Jerk (50/35)

20 Toes 2 Bar

10 HSPUs