WOD

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1000m Travel 6 Rounds: 15 DB Floor Press 21 DB Deadlifts 15 Cal Row 1000m Travel

American Fit Co Northwest – CrossFit TERMINATOR (Calories) AMRAP 4 x 8 Rounds: 30/24 Calorie Bike Max Calorie Row Rest 1:00

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 27-21-15-9 Calorie Row DB Bench Press 5×2 Bench Press

American Fit Co Northwest – CrossFit Back Squat (5×2) FRAN-TIC (Time) 9-6-3 Thrusters (135/95) Bar Muscle Ups

American Fit Co Northwest – CrossFit Bench Press (5×2) BOAT LAUNCH (Time) 27-21-15-9 Calorie Row Dumbbell Bench Press (50/35)

American Fit Co Northwest – Long Haulers Metcon (Checkmark) in 4:00 x 4 Rounds 900m Bike Max Distance KB Carry 1-2: Front Rack Carry 3-4:... Read More

American Fit Co Northwest – CrossFit PUMP-N-RUN (Time) 5000m Run into Max set of unbroken bench press – Each successful bench press repetition completed deducts... Read More

American Fit Co Northwest – CrossFit Ledesma (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand... Read More