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

American Fit Co Northwest – CrossFit Partner Workout 4×4 (Calories) Teams of 4: (6:00 on / 3:00 rest) Max Calorie Row Max Calorie Bike EACH ROTATION: Station 1: 3 Burpee Box Get Overs Station 2: 3 Push Jerks (155/105) Station 3: 3 Burpee Pullups Station 4: 3 Bench Press (155/105)Read more

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM cleanRead more

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