American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 440m Row 10 Box Step Ups 10 Deadlifts 10 Wallballs Metcon (No Measure) 5×10 Lunges *20 Banded Tricep Extensions + 10 Dumbbell Shoulder PressRead More

American Fit Co Northwest – CrossFit Kelly Brown (Time) 5 Rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box ♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. boxIn honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44,...Read More