American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Calorie Row

10 Air Squats

10 Light DB Strict Press

10 Ring Rows

Strength

Metcon (Weight)

Set 1

8 Back Squats @ 69% of 5RM

5 Front Squats @ 66% of 5RM

REST 2:00

Set 2

6 Back Squats @ 74% of 5RM

5 Front Squats @ 68% of 5RM

REST 2:00

Set 3

4 Back Squats @ 79% of 5RM

5 Front Squats @ 70% of 5RM
Based off of 5RM Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

40 Wallballs

30/24 Calorie Row

20 DB Snatches (50/35)

10 Ring Muscle Ups