08/27/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

12 Air Squats

10 KB Deadlifts

8 Kettlebell Swings

6 KB Thrusters

A. CONDITIONING

Metcon (6 Rounds for reps)

3 Sets:

30/24 Calorie Row (Rest :30 between)

2:00 Rest

3 Sets:

25/20 Calorie Row (Rest :30 between)

Metcon

Metcon (Time)

AMRAP 9:

21-18-15-12-9-6-3

Wallballs

*10/7 Calorie Bike Between Each Set