American Fit Co Northwest – CrossFit Metcon WALK THE LINE (Time) 5 Rounds: 9 Chest to Bar Pull-ups 30′ Dumbbell Walking Lunge 60 Double Unders 30′ Dumbbell Walking LungeRead more

American Fit Co Northwest – CrossFit Strength Power Snatch (Build to a Heavy Single) Metcon COMPTRAIN STANDARD (AMRAP – Rounds and Reps) AMRAP 5: 10 Thrusters (95/65) 10 Bar Facing Burpees 10 Power Cleans (95/65) 10 Bar Facing Burpees 10 Hang Power Snatches (95/65) 10 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Partner Workout DOUBLE OR NOTHING (Time) A) Complete for time “5K Row” Relay Style B) Complete for time 12 Rounds, Each Athlete completes 4 Rounds at a time 5 Power Snatches (135/95) 50 Double Unders Time Cap: 25 Minutes TotalRead more

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesRead more

American Fit Co Northwest – CrossFit Recovery Flow BEST OUT OF THREE (No Measure) 3 Rounds x AMRAP 5: 3 Box Jumps (24″/20″) 6 Dumbbell Snatches (50/35) 9 Hand Release Push-ups Rest 2 Minutes Between Rounds Accessory Work 5 Rounds for Reps: Minute 1: Max Unbroken Strict Pullups Minute 2: Max Unbroken Dumbbell Bench Press Minute 3: RESTRead more