WOD

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: 50′ Front Rack Carry 15 DB Bench Press 200m Travel 7×2 Strict Press

American Fit Co Northwest – CrossFit Metcon (Time) 3 Rounds: 600m Run 1:00 Rest 400m Run 1:00 Rest 200m Run 1:00 Rest *250826

American Fit Co Northwest – CrossFit OVER THE HILL (Time) 60 Burpees 50 Wallballs 40 Thrusters (45/35) 30 Toes to Bar 20 Pullups 10 Chest... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 60 Calorie Row 50 Wallballs 40 Ring Rows 30 Pushups 20 Knee Raises 10 Strict Pullups... Read More

American Fit Co Northwest – CrossFit Snatch (EMOM 15: 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch) THE MONKEES (AMRAP... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 16: 1: Row 2: Box Step Ups 3: Rope Climb 4 DB Bench REST 4:00 EMOM... Read More

American Fit Co Northwest – CrossFit UNBROKEN BONDS (AMRAP – Reps) 7 Sets: 20/16 Calorie Bike 10 Single Arm DB Shoulder to Overhead (50/35) 1... Read More

American Fit Co Northwest – CrossFit Clean and Jerk (Every 1:30 x 10 Sets: Build to a Heavy Power Clean and Jerk) FRUIT BAT (Time)... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10-9-8-7-6-5-4-3-2-1 KB Swing DB Strict Press *1:00 Bike between each set EMOM 15: 1: 3 Strict... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) With a partner (AMRAP 40) 400m Run 25/20 Calorie Bike 500/400m Row *alternate movements