American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages...Read more

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Open Prep Metcon (No Measure) 3:00 Run/Row/Bike/Ski 3 Rounds: 10 Ring Rows 15 Kettlebell Deadlifts 20 Air Squats 3 Rounds: 10 Box Step Ups 1:00 Plank 3:00 Run/Row/Bike/Ski 2 Rounds: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts 2 Rounds: 5 Muscle Snatches 5 Behind the Head Push Press 5 Overhead Squats 5 Snatch Balance 5 High Hang Squat Snatch 3:00 Run/Row/Bike/SkiRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 25′ Dumbbell Death March 25′ Bear Crawl 10 Cossack Squats Metcon Diabolical (Time) 500m Bike 21 Deadlifts (185/135) 500m Bike 21 Strict Handstand Pushup 500m Bike 15 Deadlifts (185/135) 500m Bike 15 Strict Handstand Pushup 500m Bike 9 Deadlifts (185/135) 500m Bike 9 Strict Handstand PushupRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 10 Alternating Lunges 20 Plank Shoulder Taps 5 Down Dog to Pushups 150m Row SNATCH REVIEW/WARMUP Metcon The Old Block (Time) 50 Wallballs 40 Step Back Lunges (95/65) 30 Lateral Barbell Burpees 20 Power Snatches 1000m Row Core Finisher Metcon (No Measure) 4 Sets: 10 Weighted Sit Ups (35/20) 10 Weighted Sit Ups (20/10) 10 Sit UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50′ DB Overhead Carry 10 Ring Rows 10 Air Squats :30 Jump Rope 10 C-Swings C. STRENGTH / GYMNASTICS Metcon (3 Rounds for reps) 3 Sets: 1:00 Max Strict Pullups Rest :30 :45 Max Kipping Pullups Rest :30 :30 Max Chest 2 Bar Pullups Rest 1:30 Metcon Divide & Conquer (AMRAP – Rounds) AMRAP 15: 30 Double Unders 15 Push Jerks (115/85) 30 Double Unders 15 Toes to BarRead more