American Fit Co Northwest – CrossFit Metcon (Time) 1600m Run Rest 4:00 1200m Run Rest 3:00 800m Run Rest 2:00 400m Run Metcon (No Measure) 3 Sets: 15 GHD Situps 15 Hip ExtensionsRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 6: 2-4-6-8-10… Dumbbell Hang Cleans Pushups AMRAP 6: (3:00 out/3:00 back) Walk AMRAP 6: 2-4-6-8-10… Dumbbell Hang Cleans Pushups Metcon (No Measure) HEAVY SLED PUSHESRead more

American Fit Co Northwest – CrossFit HANGING HOUSE PLANT (AMRAP – Rounds and Reps) AMRAP 12: 2-4-6-8-10… Dumbbell Hang Cleans (50/35) Ring Dips 10-20-30-40-50….. Double Unders Metcon (Weight) Build to a heavy 30m Sled PushRead more

American Fit Co Northwest – CrossFit WHITE WALKERS (AMRAP – Rounds and Reps) AMRAP 10: 20 Walking Lunges 2 Wallwalks 20 Situps 2 Wallwalks Toes-To-Bar (Death by: 2,4,6,8,10,12….)Read more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 20 Lunges 20 Plank Shoulder Taps 20 Situps 20 Plank Shoulder Taps 20 Calorie Bike Front Squat (5×5 *20 Good Mornings after each set)Read more