American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Crossovers 3. DB Squats 4. Ab Mat Situps 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees 13:...Read More
American Fit Co Northwest – CrossFit PARTNER 1775 (Checkmark) AMRAP in 40 minutes with Partner: 17 Power Cleans (135/95 lb) 75 Air Squats At the end of each round, unload the barbell and carry it 200 meters with partner. Return to the plates and then carry one each 200 meters and reload the bar to...Read More
American Fit Co Northwest – CrossFit TWIN BRIDGES (Checkmark) 300/240 Calorie Machine *switch every 15/12 Cals, accumulate :30 plank hold after each switchRead More
American Fit Co Northwest – CrossFit Back Squat (7×3 *building ) EXTRA CRISPY (Time) 400m Run 100′ Double Dumbbell Front Rack Lunge (50/35) 400m RunRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) 240 Calorie Machine *switch every 12 calories *accumulate :30 Plank Hold 7×3 Back SquatRead More
American Fit Co Northwest – CrossFit MISS MARY MACK (Checkmark) Every 3:00 x 8 Rounds: Odds: 15 Toes to Bar, 45 Double Unders Even: 15/12 Calorie Row, 45 Cross OversRead More
American Fit Co Northwest – CrossFit NARWHAL (AMRAP – Reps) 5 Rounds x AMRAP 2: 25 Wallballs (20/14) Max Bar Muscle Ups Rest 2:00 Metcon (No Measure) EMOM 8: O: 5 Strict Pullups E: 5 DB Bench PressRead More
American Fit Co Northwest – CrossFit GOLD MEDAL (Time) With Partner: AMRAP 30: 1000m Row 10 Wall Walks 1000m Run (together) 10 Snatches (155/105) 2000m Bike 20 Sync Toes to BarRead More
