07/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds For Quality:

100m Run

10 Air Squats

10 Box Jumps

10 Empty Bar Front Squats

Weightlifting

Metcon (No Measure)

5 Super Sets:

3 Pausing Back Squats (2s Pause @ Bottom)

3 Front Squats

Set 1: 60% of 5RM

Set 2: 65% of 5RM

Set 3+4+5: 70% of 5RM

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

Buy In: 400m Run

Max Rounds In Remaining Time:

9 Front Squats (135/95)

6 Box Jump Overs

Rest 5:00

AMRAP 5:

Buy In: 400m Run

Max Rounds In Remaining Time:

6 Front Squats (155/105)

6 Box Jump Overs