American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 10 Rounds Each: 2 Devil’s Press (50/35) 4 Strict Pullups 6 Dumbbell Deadlifts (50/35) 8 Calorie Bike (start at 1 damper and increase by 1 each round) Optional Accessory (Checkmark) Mini Pump – Shoulders and Arms 3 sets 3 Barbell Strict Press 10 Reverse Dumbbell Fly 20 Plate Front Raise -rest 2:00 between sets- Barbell Strict Press Dumbbell Reverse Flies Plate Front RaiseRead more

American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 100 Wall Balls (20/14) -Rest until 12:00, then move on to Part 2- Back Squat Part 2 Starting at the 12:00 mark: ON A 15:00 CLOCK Heavy Back SquatRead more

American Fitness Co – CrossFit Bench Press EVERY 2:00 (5 SETS) 5 Bench Press *Start Mod and Build Every Set (Score is Heaviest Set) Metcon (4 Rounds for time ↓ shorter is better) EVERY 5:00 (4 SETS) 400m Run 100m Object Carry * Object can be single or double with total weight of 100/70Read more

American Fitness Co – CrossFit Snatch EVERY 1:30 (8 SETS) 2 Squat Snatch (singles) * *Start Mod and Build to Mod-Heavy (Score is Heaviest Set) Metcon (Time) FOR TIME 21-15-9 Front Squat(95/65) Toes to Bar (Score is Time, 6:00 Time Cap) -Rest until 8:00, then complete Part 2- Part 2 (Time) FOR TIME 21-15-9 Lateral Burpee Over Bar Toes to BarRead more

American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 50 Double Unders 50 Single Arm Dumbbell Push Press (50/35) 50 Double Unders 50 Abmat Sit Ups 50 Double Unders 40/32 Calorie Air Bike or 50/40 Calorie Bike Erg Metcon (Checkmark) 3 sets 1:00 Max Ring Dips -Rest :30- 1:00 Banded Tricep Extensions -Rest :130 b/t Sets-Read more