American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds for Quality:

10 Spiderman Lunge and Reach

250m Row

:30 Plank

10 Air Squats

10 Good Mornings

Strength

Deadlift (1 Rep Max)

We will be spending 15:00 finding a 1RM on our deadlift. 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

Juke Box (Time)

5 Rounds:

15 Deadlifts (135/95)

12 Box Jump Overs

9 Front Squats (135/95)