American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

100m Row

:20 Deadhang

10 Air Squats

20 Jump Rope

10 C-Swings

10 PVC Overhead Squats

Strength

Box Squat (10×2)

Every Minute on the Minute – 2 Box Squats

-All sets at 70% of 5RM Back Squat

*Set up box to just below parallel

*Pause for 1 second on box then focus on speed on the way up

Metcon

Underdog (Time)

50 Double Unders

20 Overhead Squats (95/65)

50 Double Unders

35/25 Calorie Row

50 Double Unders

35 Pullups

50 Double Unders

35/25 Calorie Row

50 Double Unders

20 Overhead Squats (95/65)