American Fit Co Northwest – Long Haulers THE WIND UP CHALLENGE (Time) 4000m BikeErg into Max set of unbroken back squats. Each successful back squat repetition completed deducts 10 seconds off your 4000m bike time. Rest 2:00 after 4k is completed Men: Back Squat Load – RX : 150% Bodyweight, rounded to the nearest 5...Read More

American Fit Co Northwest – CrossFit Muscle-ups (EMOM 10: 3 Ring Muscle Ups) DOUBLE DEUCE (Time) 100 Double Unders 50 Dumbbell Snatches (50/35) 100 Double UndersRead More