American Fit Co Northwest – CrossFit Metcon (Time) RX: Teams of 2 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together) 6 0 Front Squats (155/105) 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together)Read more

American Fit Co Northwest – CrossFit NIKKI (Weight) AMRAP 20: 200m Run 1 Power Clean (heavy) Accessory Work (Checkmark) 3 sets: 25 Kettlebell Side Bends (each side) 30 V-Ups -rest 1:00-1:30 between sets- Kettlebell Side Bends V-UpsRead more

American Fit Co Northwest – CrossFit Accessory Work (Checkmark) 3 sets 12 Heel Elevated Goblet Squat 15 second Banded Glute Bridge Hold -rest 1:00 between sets- Heel Elevated Goblet Squats Banded Glute Bridge Hold CARRY THE BOATS (Checkmark) Partner 1: 200m Sled Drag Partner 2: 20/15 Calorie Row 100′ Farmers CarryRead more

American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Crossover Warmup Singles Single + 1 Cross Single + 1 Cross + Single String them together Double Under Crossovers MJ (AMRAP – Rounds and Reps) AMRAP 23: 2 Rope Climbs 3 Wall Walks 23 CrossoversRead more

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE 7-8 R.A.D® Acid Athletics ’26 (Time) 10 25′ Shuttle Runs 50 Wall Ball (20/14#) (10’/9’) 10 25′ Shuttle Runs 50/40 Calorie SkiRead more