American Fit Co Northwest – CrossFit DREAMWORK (Checkmark) Teams of 3 AMRAP 7: 50 Bench Press (135/85) 50 Bench Press (155/105) Max Bench Press (185/125) Rest 3:00 AMRAP 7: 50 Back Squat (155/105) 50 Back Squat (185/125) Max Back Squat (225/155) Rest 3:00 AMRAP 7: 50 Deadlifts (185/125) 50 Deadlifts(225/155) Max Deadlifts (275/185)Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) 7 Sets: 20 Calorie Bike 10 Single Arm Shoulder to Overhead 15 Situps 10 Single Arm Shoulder to OverheadRead More
American Fit Co Northwest – CrossFit Snatch (EMOM 15: 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch) THE MONKEES (AMRAP – Reps) AMRAP 9: 3,6, 9, 12, 15….. Hang Power Snatch (75/55) Box Jump Overs (24/20)Read More
American Fit Co Northwest – CrossFit Back Squat (5×2 *same weight across all sets) SALLY (AMRAP – Rounds and Reps) AMRAP 3 x 3 Rounds: 60 Double Unders 5 Ring Muscle Ups Rest 1:00 *Start each round where you left off *251004Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 10 Ring Rows 30 Line Hops Max Calorie Row Rest 1:00 7×3 Back SquatsRead 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 Unbroken Set of Toes to Bar 10 Single Arm DB Shoulder to Overhead Rest 1:00Read 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) AMRAP 10: 1, 2, 3, 4, 5…… Hang Power Clean (115/75) Handstand PushupsRead 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 Press 2: 10 Banded Flys 3: 15 Tri ExtensionsRead More
American Fit Co Northwest – CrossFit Metcon (Checkmark) With a partner (AMRAP 40) 400m Run 25/20 Calorie Bike 500/400m Row *alternate movementsRead More
