American Fit Co Northwest – CrossFit

NAIL TECH (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 8: (Teams of 3)

1,000/800 Meter Row

2,000/1,600 Meter Bike

800 Meter Run

Time Remaining:

45 Barbell Reps (115/85)

45 Pull-ups

Round 1: Front Squats

Round 2: Push Press

Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds

* All Teammates Row, Bike, Run, rotating each round. Can’t Advance Until All Teammates Finish

* Split Up Barbell & Pull-ups However Between 3 Teammates

* Pick-up Where You Left Off in AMRAP

* Score = Total Rounds & Reps