American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 4:00 x 5 Rounds 5 Front Squats 10 Lunges Bike Remainder AMRAP 18: 200m Travel 15 Situps 100m Farmer’s CarryRead More

American Fit Co Northwest – CrossFit Bench Press (5×5) PRESSRUN (Time) 6 Rounds: 200m Run 10 Dumbbell Bench Press (50/35)Read More

American Fit Co Northwest – CrossFit Deadlift (5×5) PLUNDER (AMRAP – Rounds and Reps) AMRAP 15: 3 Bar Muscle Ups 10 Dumbbell Snatches (50/35) 15/12 Calorie RowBar Muscle Up Modifications: Decrease volume Jumping BMU Burpee PullupRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 200m Travel 15 Calorie Row 10 DB Bench Bench 5×5Read More

American Fit Co Northwest – CrossFit CALIFORIA WHEELIE (Time) 3 Rounds: (w/ partner) 50 Calorie Echo 1:00 HS Hold 25 Power Cleans (135/95)Read More

American Fit Co Northwest – CrossFit CAJUN (Time) 4 Rounds: 400m Run 16 Bench Press (135/95) 16 Wallballs (20/14) 16 Shoulder to Overhead (95/65) 16 GHD SitupsRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 4 Rounds: 16 DB Bench 16 Wallballs 16 S2OH w/ DBs 16 Situps SB Carry/Walk/SledRead More

American Fit Co Northwest – CrossFit RUN C2B (Checkmark) AMRAP 7 x 3 Rounds: 800m Run Calorie Bike in Remaining time Rest 3:00Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 300m Travel 12 Goblet Squats 12 Pushups 4×8 Back SquatsRead More

American Fit Co Northwest – CrossFit Back Squat (4×8 Back Squat *heavier than 7/16) PIRATE FLAG (AMRAP – Rounds and Reps) AMRAP 10: 250m Row 6 Hang Squat Cleans (95/65)Read More