American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 20: w/ Partner P1: Max Calorie Machine P2: 1-5 Max Plank Hold 6-10 Max Goblet Hold 11-15 Max Plank Hold 16-20 Max Goblet Hold EMOM 15: 1: 5 Incline Bench 2: 10 DB Bench 3: 15 Banded Tri ExtensionsRead More

American Fit Co Northwest – CrossFit Back Squat (5×5) ULTRA CLEAN (Time) 3 Rounds: 400m Run 21 Med Ball Cleans (20/14) 12 Power Cleans (135/95)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: w/ Partner P1: Max Calorie Bike P2: 0-5 Plank Hold 6-10 Goblet Hold 11-15 Plank Hold 16-20 Goblet Hold EMOM 15: 1: 5 Incline Bench 2: 10 DB Bench 3: 15 Banded Tri ExtensionRead More

American Fit Co Northwest – CrossFit 40 ACERS (Checkmark) EMOM 40: Min 1: 30′ Sled Push Min 2: 15/12 Calorie Machine Min 3: 8 Box Step Ups (50/35) Min 4: 15 Pullups Min 5: RestRead More

American Fit Co Northwest – CrossFit Deadlift (5×5) WEBBED TOES (Time) 100 Double Unders 20 Toes to Bar 80 Double Unders 20 Toes to Bar 60 Double Unders 20 Toes to Bar 40 Double Unders 20 Toes to Bar 20 Double UndersRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 40: 1: 30′ Sled Push 2: Max Calorie Row 3: 15 Ring Rows 4: Max Box Step Ups 5: RestRead More

American Fit Co Northwest – CrossFit PULLING PLATE (Time) W/ Partner 100 Plate Lunges 75 Pullups 150 Calorie Machine 75 Pullups 100 Plate LungesRead More

American Fit Co Northwest – CrossFit BILLA (Time) 25 Rounds: (with Partner) 9 Wallballs 6 Burpees 3 Power Cleans (155/105) *after round 6, run 1 mile togetherRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 40: 9 Wallballs 6 KBS 3 Burpees @ 10:00 1 Mile WalkRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 60 Calorie Bike 30 Kettlebell Swings 60 Calorie Row 30 Kettlebell Swings EMOM 15: 1: 5 Hip Thrusts 2: 10 KB Deadlifts 3: 15 Hip Extensions 4: 15 GHD SitupsRead More