WOD

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10-9-8-7-6-5-4-3-2-1 KB Swing DB Strict Press *1:00 Bike between each set EMOM 15: 1: 3 Strict... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) With a partner (AMRAP 40) 400m Run 25/20 Calorie Bike 500/400m Row *alternate movements

American Fit Co Northwest – CrossFit Front Squat (5×2 *same weight across all sets) ONE ARM BANDIT (Time) 400-300-200m Run 20-16-14 Single Arm Thrusters (50/35)

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m... Read More

American Fit Co Northwest – CrossFit CRASH TEST DUMMY (AMRAP – Rounds and Reps) AMRAP 20: 100′ Farmer’s Carry 10 Dumbbell Front Squats (50/35) 10... Read More

American Fit Co Northwest – CrossFit Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *Build to heavy) ANCHOR (AMRAP – Rounds... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: 50′ Lunge 10 Situps 500m Bike 10 Ring Rows Strict Pullups 7×3

American Fit Co Northwest – CrossFit CONGA LINE (Time) Teams of 3 (6 Rounds Each) 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled Push