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 16: 1: Bike 2: Lunges 3: KB Swings 4: Toes to RingsRead 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

American Fit Co Northwest – CrossFit Front Squat (5×2 *same weight across all sets) ONE ARM BANDIT (Time) 400-300-200m Run 20-16-14 Single Arm Thrusters (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400-300-200m Travel 20-16-14 Lunges 7×2 Front Squat *300m WalkRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m Run 5: RestRead More