American Fit Co Northwest – CrossFit

Warm-up

2Rounds:

1:00 Row (Moderate)

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Squat Snatch

10 Kip to Swing

5 Strict Pull Up

-Then-

Warm Up to Overhead Squat weight w/ 3 Pull Ups between each set.

Overhead Squat (Build to Healthy set of 3)

PRINCE ERIC (No Measure)

AMRAP 15:
15/12 Calorie Row
15 Overhead Squats (95/65)
30 Pullups
15 Overhead Squats (95/65)
15/12 Calorie Row