American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Banded Good Mornings *After each set 200m Run 5 Burpees Power Clean Warmup Skill Metcon (Weight) EMOM 10: 1 Clean Deadlift 1 Power Clean 1 Squat Clean Metcon Virtual Game Event (Time) 7 Rounds: 200m Run 1 Clean Men’s Rx Weights: 135/145/155/165/185/205/225 Women’s Rx Weights: 95/100/105/110/125/135/145 Time Cap: 15:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats :10 Hang from Pull-up Bar 8 PVC Overhead Squats 8 Scap Retractions 6 Lunges (each leg) 6 Kip Swings Strength Metcon (Weight) Set 1: 6 Back Squats @ 82% 5 Front Squats @ 68% Set 2: 5 Back Squats @ 87% 5 Front Squats @ 70% Set 3: 4 Back Squats @ 92% 5 Front Squats @ 72% Metcon Virtural Game Event 4 (Time) 1000m Row 50 Pullups 100′ Overhead Walking Lunge (95/65)Read more

American Fit Co Northwest – CrossFit Metcon Metcon (Time) 0:00 – 15:00 30 Wallballs 15 Burpee Box Jump Overs 300m Run 50 Double Unders 24 Wallballs 12 Burpee Box Jump Overs 300m Run 50 Double Unders 18 Wallballs 9 Burpee Box Jump Overs 300m Run 50 Double Unders Hang Snatch (3 Rep Max) 15:00 – 25:00 10 Minutes to FindRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5 Rope Foot Holds Metcon Metcon (Time) 4 Rounds: 4-3-2-1 Rope Climbs 1000/800m Bike Sand Bag Carry (70/50)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Plank Shoulder Taps 5 Down Dog to Push Ups 10 PVC Thrusters :30 Machine of Choice Metcon Virtual Game Event 3 (Time) 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Wall Walks Time Cap – 20:00Read more