02/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

250m Row

50′ Bear Crawl

50′ DB Death March

10 Box Step Ups

20 Single Unders

Skill

Metcon (No Measure)

AMRAP 1:00 x 5 Rounds

20 Double Unders

Max Handstand Walk or Pushups

Rest :30

Metcon

Pull it Together (AMRAP – Rounds and Reps)

AMRAP 13:

600m/500m Row

9 Deadlifts (245/165)

12 Single Dumbbell Box Step Ups (50/35)