CrossFit – Tue, Feb 21

American Fit Co Northwest – CrossFit

Warm-up

3 Rounds:

1:00Bike (easy to moderate)

7 Back Squats(45/35)

7 Push Press (45/35)

5 Wall Ball (Light)

AFTER BACK SQUATS

1 Set: (at workout pace)

5 Wall balls (at workout weight and height)

3/2 Calorie Echo Bike

2 Thrusters (at workout weight)

Strength

Back Squat (4×3 @ 75%)

Metcon

LORD FARQUAD (Checkmark)

EMOM 6:
O: 15 Wallballs
E: 12/10 Calorie Echo Bike
15/12 Calorie C2 Bike

REST 2:00

EMOM 6:
O: 10 Thrusters (95/65)
E: 12/10 Calorie Echo Bike
15/12 Calorie C2 Bike