American Fit Co Northwest – CrossFit Metcon (12 Rounds for weight) EMOM 12: 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk ECHO HAMMER (Calories) 5:00 Max Calorie Echo BikeRead more

American Fit Co Northwest – CrossFit ZOMBIE (Time) 21-18-15-12-9-6-3 Deadlifts (115/85) *2 Wallwalks after each set Metcon (No Measure) 200m Single Arm Kettlebell Front Rack CarryRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) 100m Travel 10 Situps 10 Calorie Machine 200m Travel 20 Situps 20 Calorie Machine 300m Travel 30 Situps 30 Calorie Machine 400m Travel 40 Situps 40 Calorie Machine 10×2 Back SquatRead more

American Fit Co Northwest – CrossFit Metcon (5 Rounds for weight) 5 Sets: 1 Squat Snatch 2 Overhead Squats *Building Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

American Fit Co Northwest – CrossFit JFK (Time) 3 Rounds: w/ partner 50 Wallballs (20/14) 50 Calorie Fan Bike 50 Single Dumbbell Box Step Ups (50/35) 50 Calorie RowRead more