American Fit Co Northwest – CrossFit Metcon (Weight) Single Arm Push Jerk 7×3 *build to heavy ONE ARMED BANDIT (AMRAP – Rounds and Reps) AMRAP 12: 100m Single Arm DB Suitcase Carry 7 Single Arm Push Jerks (R) 7 Single Arm Push Jerks (L) (50/35)Read more

American Fit Co Northwest – CrossFit Deadlift (5×5 *same weight across all sets)Read more

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-18-15-12-9-6-3 Toes to Rig Goblet Squats Calorie Row 5×5 DeadliftsRead more

American Fit Co Northwest – CrossFit FIRST IN LINE (Time) 21-18-15-12-9-6-3 Toes to Bar Front Squats (115/75) Metcon (No Measure) Accumulate 2:00 Ring Support HoldRead more

American Fit Co Northwest – CrossFit GALLOWS (Time) 100 Calorie Row 50 Sync Situps 100 Kettlebell Swings (53/35) (partner bar hang) 50 Sync Situps 100 Calorie RowRead more