American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 15: 1: 5 Front Squats 2: 5/5 Split Squats 3: 3 Seated Box Jumps ELBOW GREASE (AMRAP – Reps) 5 Rounds x AMRAP 2: 10 Shuttle Runs Max Knees to Elbows Rest 1:00Read More