American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 15/12 Calorie Bike 10 DB Hang Clean and Jerks Max Calorie Row Rest 1:00 7×3 Strict PressRead more

American Fit Co Northwest – CrossFit Power Clean (EMOM 15: 2 Power Cleans) RACE TO WITCH MOUNTAIN (AMRAP – Reps) AMRAP 2 x 6 Rounds 15/11/8 Calorie Bike (switch bikes with partner each round) 10 Dumbbell Hang Clean and Jerks Max BurpeesRead more

American Fit Co Northwest – CrossFit Shoulder Press (7×2 *on the 1:30) BARNWOOD (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5….Wall Walks 100′ Farmer’s Carry (70/53)Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 20 Calorie Bike 15 DB Thrusters 20 Calorie Row 15 Ring Rows 7×3 Strict PullupRead more

American Fit Co Northwest – CrossFit FRANCES (Time) 4 Rounds: 15/12 Calorie Row 12 Thrusters (95/65) 9 Chest to Bar Pullups Rest 2:00 Metcon (Checkmark) EMOM 9: 1 – 3 (:03 Up :03 Top :03 Down) Pullups 2 – 3 (:03 Down :03 Bottom :03 Up) Goblet Squat 3 – :20 Sandbag HoldRead more