American Fit Co Northwest – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 20: 3 Bar Muscle Ups 10 Single DB Hang Clean and Jerks (50/35) 15 Wallballs (20/14) *Partners switch every movement Accessory Work Metcon (No Measure) 4 Rounds for Quality: 12 Ring Rows 10 Single Arm DB Rows 8 Barbell Curls 6 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Light KB Swings 5 Pushups 10 Pass Throughs 10 Good Morning Snatch Warmup: 2 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Pulls 5 Snatch High Pulls 5 Muscle Snatches 5 Behind the Head Snatch Grip Push Press 5 Power Snatches Metcon RUNDY (Time) 5 Rounds: 400m Run 15 Hang Power Snatches (45/35) 6 Handstand PushupsRead more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 20: 1 Rope Climb 25′ Handstand Walk 50′ Walking Lunge 1000m Bike Accessory Work Metcon (No Measure) 5 Sets: 12 Ring Rows 10 Barbell Curls 8 SA DB Rows 6 RDLs @ 35% of 1RM DeadliftRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 6: Min 1: Easy Jog Min 2: Easy Row Power Clean Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Clean Deadlifts 5 Clean Pulls 5 Clean High Pulls 5 Muscle Cleans 5 Power Cleans Build to 80% or 1RM then use the 5 sets to build to a heavy Strength Power Clean (Build to Heavy) Metcon Metcon (Time) 1500m Row 1200m Run Rest 3:00 1000m Row 800m RunRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 4 Pushups 8 Air Squats 12 Box Step Ups Strength Bench Press (10-10-8-8-6-6) All sets based on 5RM Bench Press Sets of 10: @ 70% Sets of 8: @ 76% Sets of 6: @ 82% Metcon Metcon (Time) 30/21 Calorie Bike 10 Rounds: 3 Push Press (95/65) 3 Front Squats (95/65) 3 Box Jumps (24″/20″) 30/21 Calorie BikeRead more