CrossFit – Sat, Sep 30

American Fit Co Northwest – CrossFit

Warmup

4:00 AMRAP:

0:30 Jump Rope Running Man

5 Kip Swings + 5 Knee to Chest

10 Banded Overhead Squats

1) 10 Barbell Pass Overs

2) 20 Overhead Banded Pull Aparts

3) 10 Banded High Lows

4) 0:30/side Barbell Squat Quad Smash

8 MILE (AMRAP – Rounds and Reps)

“Teams of 3”

AMRAP 18:

300m Run (together)

1 Rope Climb (each)

3 Overhead Squats (each)

Round 1: (135/95)

Round 2: (155/105)

Round 3: (185/125)

Round 4: (205/145)

Round 5: (225/155)

Metcon (No Measure)

3 Sets:

6 Strict Pullups

12 DB Spider Curls

3 Sets:

10 Dumbbell Rows

10 Lat Pulldowns