American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 3:00 x 6 Rounds: 30 Jump Rope 15 Wallballs *rest remainder of interval Back Squat (10-8-6-4-2 *300m walk)Read more

American Fit Co Northwest – CrossFit Snatch (EMOM 8: 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Squat Snatch) REGIONALS 18.4 (Time) 2 Rounds: 10 Snatches (175/125) 12 Bar Facing Burpees -right into- 2 Rounds: 10 Snatches (115/75) 12 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit HURRY UP AND WAIT (Time) Every 3:00 x 5 Rounds: 40 Double Unders 20 Wallballs (20/14) *Score is difference of fastest/slowest rounds *Rest remainder of interval Rope Climb (Rope climb practice on an 8:00 clock: Set 1: 2:00 jump and grab (No Foot Hook) Set 2: 2:00 jump and establish foot hook Set 3: 2:00 jump, establish foot hook, and 1 pull Set 4: 2:00 full rope climb)Read more

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Kettlebell Deadlifts 42-30-18 Box Step Ups 21-15-9 Calorie Row Deadlift (10-8-6-4-2 *300m walk)Read more

American Fit Co Northwest – CrossFit Deadlift (10-8-6-4-2 *Banded) BOXING DAY (Time) 21-15-9 Dumbbell Deadlifts (50/35) 42-30-15 Box Step Ups (24/20″)Read more