American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

1:00 Easy Bike

:20 Air Squats

:20 Plank

:20 Pushup to Down Dog

Strength

Metcon (AMRAP – Reps)

Set 1

8 Back Squats @ 67% of 5RM

5 Front Squats @ 64% of 5RM

REST 2:00

Set 2

6 Back Squats @ 72% of 5RM

5 Front Squats @ 66% of 5RM

REST 2:00

Set 3

4 Back Squats @ 77% of 5RM

5 Front Squats @ 68% of 5RM
All squats are based off 5RM Back Squat

Metcon

Ride Like The Wind (Time)

10 Rounds for Time:

5 Squat Clean (135/95)

10/7 Calorie Bike