American Fit Co Northwest – Long Haulers Metcon (Checkmark) 2:00 on/1:00 off for 6 Rounds: 10 DB Hang Clean and Jerks 3 Shuttle Runs Max Ring Rows 7×3 Strict PullupsRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) 4 Rounds: 1:00 KB Deadlifts 1:00 Pushups 2:00 Row 2:00 Bike 7×3/3/3 Dumbbell Bench (Bottom Half/Top Half/Full ROM)Read More
American Fit Co Northwest – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read More
American Fit Co Northwest – CrossFit Power Clean (5 sets: 1 clean-grip deadlift 1 clean pull 1 hang power clean 1 below-the-knee power clean -then- 10-8-6-4-2 Power clean – Each set must be unbroken. – On the 3:30)Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 30: 20 Box Step Ups 200m Sandbag Travel 10-8-6-4-2 KB Lunges *200m Travel between setsRead More
American Fit Co Northwest – CrossFit PULLED JERK CHICKEN (AMRAP – Rounds and Reps) AMRAP 25: 500/400m Row (split 250/250 or 200/200) 20 Front Squats (135/95) 20 Pullups 20 Push Jerks (135/95) Bench Press (1 Drop Set (155/105) (135/85) (95/65) (45/35))Read More
American Fit Co Northwest – CrossFit LIBERTY BELL (3 Rounds for calories) Every 5:00 x 3 Rounds: 100m Suitcase Carry (53/35) 100 Double Unders 30 Russian Kettlebell Swings (53/35) Max Calorie Echo Bike In Remaining TimeRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 4 Rounds: 100m Suitcase Carry 50 Line Hops 30 Russian Kettlebell Swings Max Calorie Echo Bike In Remaining Time 7×2 “No Sound” DeadliftRead More
