American Fit Co Northwest – CrossFit Metcon (Time) RX 100-80-60-40-20 Double Unders 50-40-30-20-10 Single Dumbbell Squat (35/25)Read more

American Fit Co Northwest – CrossFit Clean House (8 Rounds for time) RX 8 Rounds: 400m Row 10 DB Bench Press -rest 1:00 between sets-Read more

American Fit Co Northwest – CrossFit Watch & Wait (2 Rounds for time) RX Every 10:00 (2 sets) 15/12-12/10-9/8 Calorie Air Bike 5-4-3 Power Cleans (185/125) C2 Calories: 20/15-16/12-12/10Read more

American Fit Co Northwest – CrossFit Rod of Iron (AMRAP – Reps) RX 3-3-3-4:00 AMRAP 5 Wall Walks 20 Toes to Bar Max Box Jump Overs (24/20) -rest 1:00 between sets- (Scored by Total Reps)Read more

American Fit Co Northwest – CrossFit Quarterfinals Workout #1 (Time) For time: 10 50-foot shuttle runs 20 overhead squats 30 burpees over the bar Rest 1 minute 30 burpees over the bar 20 overhead squats 10 50-foot shuttle runs Time cap: 12 minutes ♀ 80 lb (36 kg) ♂ 115 lb (52 kg)Read more