American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

10 Cal Bike

10 Ab Mat Situps

10 Empty Bar Strict Press

Strength

Strict 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

Mementoes (Time)

3 Rounds:

36/24 Calorie Bike

24 Toes to Bar

12 Push Jerks (155/105)