American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 30 Sit-ups 20 Pushups 15 Calorie Machine 10 Strict Pull-upsRead more

American Fit Co Northwest – CrossFit Metcon LET’S BOUNCE (Time) 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55)Read more

American Fit Co Northwest – CrossFit Metcon Domi-NATE (AMRAP – Rounds and Reps) AMRAP 20: 2 Ring Muscle Ups 4 Handstand Pushups 8 Dumbbell Clean and Jerks (50/35)Scaling Option: 2 Burpee Pullups 4 Hand Release Pushups 8 Dumbbell Clean and JerksRead more

American Fit Co Northwest – CrossFit Strength Front Squat (Build to a Heavy Triple) Metcon LIFE ALERT (3 Rounds for reps) AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95/65) Rest 4:00 AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/85) Rest 4:00 AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Front Squats (135/95)Read more

American Fit Co Northwest – CrossFit Strength Shoulder Press (6×3) Partner Workout XII (Time) 1-2-3-4-5-6-7-8-9-10-11-12 Thrusters (135/95) Chest to Bar Pullups *After Each Round: 20 Double Unders EachRead more