American Fit Co Northwest – CrossFit Back Squat Every 2:30 × 5 4 Back Squats @ 70% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

American Fit Co Northwest – CrossFit Bench Press (Every 2:00 × 5 4 Shoulder Press @ 70%) CALORIE IN, CALORIE OUT (Time) 3 Sets: 21/18 Calorie Bike 21/18 Calorie Row 42 Double Unders 15/12 Calorie Bike 15/12 Calorie Row 30 Double Unders 9/7 Calorie Bike 9/7 Calorie Row 18 Double Unders -rest 2:00 between sets-Read more

American Fit Co Northwest – CrossFit Weighted Pullups (5×3 *as heavy as possible) HADRIAN’S WALL (AMRAP – Rounds and Reps) AMRAP 15: 12 Chest to Bar Pullups 2 Wall Walks 12 Hang Power Snatches (75/55) 2 Wall WalksRead more

American Fit Co Northwest – CrossFit Deadlift (Every 2:00 × 5 4 Deadlifts) RAT RACE (Time) As few sets as possible to finish (max 8 sets) AMRAP 2:00 75 Lateral Burpee Over Bar 100/80 Calorie Row -rest 1:00 between sets-Read more

American Fit Co Northwest – CrossFit HAMSTER WHEEL (Time) 25x50ft Shuttle Runs 50 Wall Balls (20/14) 50 Toes to Bar 50 Wall Balls (20/14) 25x50ft Shuttle RunsRead more