CrossFit – Mon, Oct 2

American Fit Co Northwest – CrossFit

Warmup

3 Rounds:

0:30 Row

10 Banded Strict Press

10 Banded Front Squat

1) 5/side Lunge + Elbow to ground

2) 5 Barbell Push Press

3) Barbell Quad Smash, 0:30/side

4) 5 Barbell Push Jerk

Push Press (5-5-3-3-3-1-1-1-1-1)

500m Row (Time)

Max Effort 500m Row