CrossFit – Wed, Dec 28

American Fit Co Northwest – CrossFit

Warm-up

2:00 Bike

10 Pass Throughs (PVC)

10 Good Morning (PVC)

3 Rounds:

5 Pullups/Ring Rows

10 Push Ups

15 Air Squats

Strength

10 @ Empty Bar

5 @ 30%

5 @ 40%

3 @ 50%

3 @ 60%

2 @ 70%

2 @ 80%

Back Squat (6×2 @ 85%)

Metcon

Invisible Lat Syndrome (Time)

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

*50′ Farmer’s Carry After Each Set (50/35)