American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

1:00 Bike

8 PVC Good Mornings

8 PVC Pass Thru’s

8 Ring Rows

8 Pushups

8 Air Squats

Strength

Strict Pull ups (1 Max Set then 5 x 50% of Max)

Ring Dips (1 Max Set then 5 x 50% of Max)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Burpees to 6″ Target

*Every Minute 7 Pushups