American Fit Co Northwest – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. RX: Open 20.5 For time, partitioned any way: 40 Ring Muscle Ups 80 Calorie Row 120 Wall Balls (20/14) Time cap: 20 minutes (Scored by Time. If capped, note reps completed at 20 minutes) Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf SCALED: For time, partitioned any way: 40 Burpee Pull Ups 80 Calorie Row 120 Wall Balls (14/10)Read more

American Fit Co Northwest – CrossFit SLOW AND STEADY (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Bike or 800m Run :45 Side Plank(each side) 1,000m Row or Ski 100′ Bear Hug Sandbag Carry (100/70) (OR Farmers Carry (2×50/35))Read more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @80–82% Blast Off (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Push Ups Toes to BarRead more

American Fit Co Northwest – CrossFit Power Snatch (AMRAP – Reps) Halftime (Time) AMRAP 7: 20/16 Calorie Row 10 Box Jump Overs (24/20) Rest 3:00 AMRAP 7: 10×50′ Shuttle Runs 10 Chest to Bar PullupsRead more

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Back Squats @80–82% Cime de la Bonette (5 Rounds for time) 5 Sets: 20/16/12 Calorie Bike 50ft Dumbbell Front Rack Lunges (50s/35s) -rest 1:30 between sets-Read more