American Fit Co Northwest – CrossFit Metcon (Checkmark) Every 1:30 x 7 Rounds 1 Deadlift 1 Hang Power Clean JAILHOUSE (AMRAP – Rounds and Reps) AMRAP 10: 1 Bar Muscle Up 1 Power Clean (185/125) 10/7/5 Calorie Bike *add one muscle up and one power clean each roundRead more

American Fit Co Northwest – CrossFit Metcon (Checkmark) 50 Calorie Row 2:00 Plank 30 Box Jump Overs (24/20) 30 DB Bench Press 100m Farmer’s Carry 2:00 Plank 20 Box Jump Overs (24/20) 20 DB Bench Press 100m Farmer’s Carry 2:00 Plank 10 Box Jump Overs (24/20) 10 DB Bench Press 100m Farmer’s Carry 50 Calorie Bike Metcon (Checkmark) TABATA (8x :20 on/:10 off) PushupsRead more

American Fit Co Northwest – CrossFit Back Squat (5×2 ) LEGGO MY EGGO (Time) 3 Rounds: 800m Run 80 Air SquatsRead more

American Fit Co Northwest – CrossFit MAN OVERBOARD (Time) 30-24-18-12-6 Calorie Row Lateral Burpees Over Rower Dumbbell Snatches (50/35) Metcon (Checkmark) 50 Weighted SitupsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 3:00 for 7 Rounds: C2 Bike Max Wattage 10 Rounds: 2 Back Squats 5 Pushups 1 Lap WalkRead more