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

American Fit Co Northwest – CrossFit Metcon LOST IN THE SAUCE (4 Rounds for reps) AMRAP 3: 400 Meter Row 21 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 18 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 15 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 12 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 MinutesRead more

American Fit Co Northwest – CrossFit Strength Deadlift (Build to a Heavy set of 5) Metcon MARSTON (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (85% of 1RM) 10 Toes to Bar 15 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Partner Workout MLK DAY 2023 (Time) (With a partner) Buy In: 15 Burpees over Partner 2 Rounds: 19 Hang Snatches (75/55) 29 Calorie Ski 2 Rounds: 19 Thrusters (95/65) 55 Calorie Bike 2 Rounds: 19 Clean and Jerks (115/85) 63 Calorie Row 2 Rounds: 19 Deadlifts (135/95) 86 Double Unders 2 Rounds: 35 Pushups 39 Situps15 = When MLK Started College 1929 = Year Born 1955 = Montgomery Bus Boycott 1968 = “I Have A Dream” Speech 1986 = First MLK Day Celebrated 35 = Age Nobel Prize was Won 39 = Age at DeathRead more