American Fit Co Northwest – CrossFit THE KING AND I (AMRAP – Reps) AMRAP 20: 10 Sumo Deadlfit High Pulls (75/55) 10 Wallballs (20/14) *Alternate Rounds w/ PartnerRead more

American Fit Co Northwest – Long Haulers Bench Press (10×3 *On the 2:00) Metcon (No Measure) AMRAP 20: 5-10-15-20-25…. Box Step Ups Sit Ups Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit RINGS OF POWER (Time) 25-20-15-20-5 Box Jumps (24″/20″) Sit Ups Ring Dips Metcon (No Measure) Accumulate 3:00 in a Superman HoldRead more

American Fit Co Northwest – CrossFit RONIN WARRIORS (Time) 1000m Row 400m Run 750m Row 400m Run 500m Row 400m Run 250m Row 400m Run Metcon (No Measure) Accumulate 3:00 in a Plank HoldRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 17: 40 Calorie Bike 40 Air Squats 30 Calorie Bike 30 Goblet Squats (15lbs) 20 Calorie Bike 20 Goblet Squats (20lbs) 10 Calorie Bike Max Goblet Squats (35lbs) Back Squat (10×3 *On the 2:00)Read more