14
Feb
02/15/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds for Quality:
250m Row
10 Down Dog to Pushups
30′ Medball Lunges
10 Box Step Ups
Strength
Back Squat (10-8-6-4-2)
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55%
Set 2 – 8 Reps @ 65%
Set 3 – 6 Reps @ 75%
Set 4 – 4 Reps @ 83%
Set 5 – 2 Reps @ 90%
Metcon
Bootleg (AMRAP – Reps)
AMRAP 15:
21 Wallballs (20/14)
18 Dumbbell Snatches (50/35)
15 Toes to Bar
12 Box Jump Overs (24″/20)