American Fit Co Northwest – CrossFit Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Read more

American Fit Co Northwest – CrossFit NAVIGATIONAL BEACONS (AMRAP – Reps) AMRAP 16: (with partner) P1: 8 Handstand Pushups 12 Wallballs (20/14) P2: Calorie Row Metcon (No Measure) 100 Weighted Partner SitupsRead more

American Fit Co Northwest – CrossFit KIPPERED SALMON (Time) 3 Rounds: 30 Pushups 20 Kipping Pullups 10 Deadlifts (185/135) Metcon (No Measure) 3 Sets: 3 Strict Pullups (weighted) 5 Kettlebell Deadlifts 7 Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit WORDS PER MINUTE (Checkmark) 4 Rounds: 1:00 Run 1:00 Plank Hold 1:00 Row 1:00 Jump Rope Practice 1:00 Bike 1:00 RestRead more

American Fit Co Northwest – CrossFit 61.3 (AMRAP – Rounds and Reps) AMRAP 10: 7 Hang Power Snatches (75/55) 3 Bar Muslce Ups Ring Rows (EMOM 5: 10 Rig Rows)Read more