American Fit Co Northwest – Long Haulers Metcon (Checkmark) 100 Calorie Bike 25 50′ Shuttle Run 100 Calorie Row 4 Sets: 10 DB Press 12 Lateral Raises 15 Band Pull ApartsRead More

American Fit Co Northwest – CrossFit FALLING OFF A LADDER (Time) 20 Wallball (20/14) 10 Box Jump Overs (24″/20″) Rest 1:00 40 Wallball (20/14) 20 Box Jump Overs (24″/20″) Rest 1:00 60 Wallball (20/14) 30 Box Jump Overs (24″/20″) TABATA AIR SQUAT (AMRAP – Reps) 8 Rounds: :20 Air Squats :10 RestRead More