05/25/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 DB Strict Press

25 Band Pull Aparts

10 Kettlebell Swings

Strength

Bench Press Waves (4,2,4,2,4,2)

4 Reps @ 80%

2 Reps @ 95%

4 Reps @ 80%

2 Reps @ 100%

4 Reps @ 80%

2 Reps @ 105%

*Based off of 5RM

Metcon

#DEAD (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

10 Double DB Push Jerk (50/35)

10/7 Calorie Bike