American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Plank 1:00 Box Step Ups 1:00 Deadlifts 1:00 Row 1:00 Rest AMRAP 20: 10/10 DB Row 10 DB Bench 300m WalkRead more

American Fit Co Northwest – CrossFit DEAD MAN WALKING (AMRAP – Reps) 4 Rounds: 1:00 Plank Hold 1:00 Box Jumps 1:00 Deadlifts (225/155) Metcon (No Measure) EMOM 6: (:20 on :10 off x2) ODD: Flutter Kicks EVEN: Hollow HoldRead more

American Fit Co Northwest – CrossFit Back Squat (3-3-3-3-3-3) Build to 3-rep-max All sets at 75% of 1-rep-max or heavier Rest 3:00 between sets Metcon (No Measure) AMRAP 10: 10 Single Arm DB Rows (R) 10 Single Arm DB Rows (L) 10 DB Bench PressRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 6: 10 Wallballs 10 Situps AMRAP 6: Sandbag Carry AMRAP 6: 10 Wallballs 10 Situps 100m Sandbag Carry Back Squat 6×3 *300m Walk Between SetsRead more

American Fit Co Northwest – CrossFit CORE MEMORIES (Time) 2 Rounds: 50 Wallballs (20/14) 50 Toes to Bar Metcon (No Measure) 400m Sandbag CarryRead more