American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5 Rope Foot Holds Metcon Metcon (Time) 4 Rounds: 4-3-2-1 Rope Climbs 1000/800m Bike Sand Bag Carry (70/50)Read More