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

American Fit Co Northwest – CrossFit Strength Deadlift (Build to a heavy set of 3) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead more

American Fit Co Northwest – CrossFit Partner Workout WALKING ON SUNSHINE (AMRAP – Rounds and Reps) AMRAP 20: 10 Box Jump Overs (24″/20″) 2 Wall Walks 30′ Dumbbell Walking Lunge (50/35) *Alternate rounds with partner Metcon (No Measure) 3-5 Sets: 8 DB Rows 8 RDLsRead more

American Fit Co Northwest – CrossFit Strength Strict Pull ups (5 sets of 5 “challenging” reps) Metcon The Wondrous Boat Ride (AMRAP – Reps) AMRAP 15: 3, 6, 9, 12, 15…. Bench Press (135/95) Calorie RowRead more