American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 800m Bike 400m Run Bodyweight Pump Metcon (No Measure) 5 Sets: 10 DB Bench Press Max Effort Pushups 5 Sets: 10 Strict Pullups Max Effort Ring RowsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Calorie Row 10 Air Squats 10 Light DB Strict Press 10 Ring Rows Strength Metcon (Weight) Set 1 8 Back Squats @ 69% of 5RM 5 Front Squats @ 66% of 5RM REST 2:00 Set 2 6 Back Squats @ 74% of 5RM 5 Front Squats @ 68% of 5RM REST 2:00 Set 3 4 Back Squats @ 79% of 5RM 5 Front Squats @ 70% of 5RMBased off of 5RM Back Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 40 Wallballs 30/24 Calorie Row 20 DB Snatches (50/35) 10 Ring Muscle UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: :30 Bike 20 Jump Rope 10 Good Mornings 5 Pushup to Down Dog Weightlifting Metcon (Weight) EMOM 14: O: 5 Bench Press @ 75% of 5RM E: 8 Pushups Metcon Metcon (Time) 30/24 Calorie Bike 100 Double Unders 30 Handstand Pushups 100 Double Unders 30/24 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Down Dog to Pushup 5 Rope Knee Raises 5 Rope Pullups 5 Rope Foot Holds Burgener Snatch Warmup Weightlifting Hang Snatch (10×3) EMOM 10: 3 Hang Snatches Metcon Metcon (Time) 400m Run 40 Snatches (75/55) 400m Run 4 Rope Climbs 400m Run 40 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25′ Sync DB Lunge (50/35) 8 Sync Burpees 25′ Sync DB Lunge (50/35) 8/8 Single Arm Sync DB Hang Clean and Jerks (50/35)Read more