American Fitness Co – CrossFit Squat Clean + Front Squat 10:00 EMOM MIN 1 – 1 Squat Clean + 1 Front Squat (building) MIN 2 – :30 Row (moderate) (Score is Weight) Metcon (Time) 10-8-6-4-2 Front Squats (185/125) 500m/450m Row after every set * Barbell comes from the floorRead more

American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 18 Box Jump Over (24/20) 12 Pull Ups 6 Strict Handstand Push Ups Accessory (Checkmark) 3 sets 25 KB Side Bends (each side) 45 sec Side Plank (each side) Kettlebell Side Bends Side PlankRead more

American Fitness Co – CrossFit Box Squat (Weightlifting Variable Reps & Sets) EVERY 3:00 (3 SETS) 10 Box Squats (building) *Start light and build to a moderate weight (Score is Weight) Metcon (AMRAP – Reps) 3-3-3-4:00 AMRAP 25/ 20/16 Calorie Bike 20 Dumbbell Alt Snatch (50/35) Max Toes to Bar -Rest 1:00 between Sets- (Score is Total Toes to Bar)Read more

American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats 20 second Knee Plank 5:00–10:00 2 Rounds 100m Run 10 second Dead Hang 10 Walking Lunges 3 Inchworms Workout Prep: 1 Round 100m Run (at workout pace) 50ft Carry Workout The Three Day Match (4 Rounds for time ↓ shorter is better) FREEDOM (RX): EVERY 5:00 (4 SETS) 400m Run 100m Object Carry (100/70lbs total)* (Score is For Time Each Set) (KG conv: 45/32.5) * Object can be single or double with total weight of 100/70 INDEPENDENCE (Intermediate): EVERY 5:00 (4 SETS) 400m Run 100m Object Carry (70/50lbs total) (Score is For Time Each Set) (KG conv: 32.5/22.5) * Object can be single or double with total weight of 70/50 LIBERTY (Beginner): EVERY 5:00 (4 SETS) 200m Run 100m Object Carry (moderate) (Score is...Read more

American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 10 Rounds Each: 2 Devil’s Press (50/35) 4 Strict Pullups 6 Dumbbell Deadlifts (50/35) 8 Calorie Bike (start at 1 damper and increase by 1 each round) Optional Accessory (Checkmark) Mini Pump – Shoulders and Arms 3 sets 3 Barbell Strict Press 10 Reverse Dumbbell Fly 20 Plate Front Raise -rest 2:00 between sets- Barbell Strict Press Dumbbell Reverse Flies Plate Front RaiseRead more