11/30/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9:

Min 1 – Easy Row

Min 2 – Handstand Practice

Min 3 – 5 Pushups, 10 Sit Ups, :15 Wall Sit

Strength

Deadlift (5×5)

On the 3:00 x 5 Sets:

5 Reps @ 73%

Metcon

SICK JOKE (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Handstand Pushups

*AFTER EACH ROUND

30′ Handstand Walk