American Fit Co Northwest – CrossFit THE SHIP’S BOW (AMRAP – Reps) AMRAP 17: 40 Burpees Over Bar 40 Front Squats (95/65) 30 Burpees Over Bar 30 Front Squats (135/95) 20 Burpees Over Bar 20 Front Squats (185/125) 100 Burpees Over Bar Max Front Squats (225/155)Read more

American Fit Co Northwest – CrossFit Metcon (No Measure) EMOM 8: :10-:20 Handstand Hold DOUBLE, DOUBLE TOIL AND TROUBLE (Time) 3 Rounds: 15 Dumbbell Push Press (50/35) 50′ Dumbbell Lunges 50 Double UndersRead more

American Fit Co Northwest – Long Haulers Strict Pull ups (10×3 *On the 2:00) Metcon (No Measure) AMRAP 20: 5 Pushups 5 Ring Rows 5 Shuttle RunsRead more

American Fit Co Northwest – CrossFit BREW BUS (Time) 10 Rounds: 3 Bar Muscle Ups 5 Shuttle Runs Metcon (No Measure) 30 Strict Chin upsRead more

American Fit Co Northwest – CrossFit Snatch (Every 1:30 x 10 Rounds: Build to a Heavy Power Snatch) HYDRAULIC PUSH (Time) 3 Rounds: 90 Sync Air Squats 50 Alternating Pushups 10 Power Snatches (135/95)Read more