American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 50 Double Unders 50 Single Arm Dumbbell Push Press (50/35) 50 Double Unders 50 Abmat Sit Ups 50 Double Unders 40/32 Calorie Air Bike or 50/40 Calorie Bike Erg Metcon (Checkmark) 3 sets 1:00 Max Ring Dips -Rest :30- 1:00 Banded Tricep Extensions -Rest :130 b/t Sets-Read more

American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 12 Bar Muscle Ups or 12 Burpee Pull Ups 400m Run 9 Bar Muscle Ups* or 9 Burpee Pull Ups 400m Run 6 Bar Muscle Ups* or 6 Burpee Pull Ups *Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set. Accessory (Checkmark) 3 sets 1:00 Max Strict Pull Ups -Rest :30- 1:00 Banded Curls -Rest :130 b/t Sets- Banded Lat Pull Downs PlankRead more

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms 10-second Handstand Hold 2 Zombie Rope Climbs (or 10 Ring Rows) Workout Prep: 100m Row 10ft Handstand Walk (or 2 Wall Walks) 1 Rope Climb (or 3 Strict Pull-Ups) Let Freedom Ring (AMRAP – Rounds and Reps) FREEDOM (RX): 20:00 AMRAP 1000/850m Row 100ft Handstand Walk (or 8 Wall Walks) 5 Rope Climbs (or 15 Strict Pull Ups) (Score is Rounds + Reps) INDEPENDENCE (Intermediate): 20:00 AMRAP 1000/850m Row 50ft Handstand Walk (or 4 Wall Walks) 3 Rope Climbs (or 9 Strict Pull Ups) LIBERTY (Beginner): 20:00 AMRAP 850/650m Row 50ft Bear Crawl 3 Zombie Rope Climbs (or 9 Jumping Rope Climbs) Workout Option 2 Recovery Workout (Checkmark) At EASY pace – Continuous Zone 2 Effort: 10 Minute Jog 10 Minute Row (Or Ski) 10...Read more

American Fitness Co – CrossFit 250 AT 250 FOR 250 (Time) Teams of 3: Accumulate 250 Reps of Bench, Squat, Deadlift at 250lbs Must complete 15 reps of eachRead more

American Fitness Co – CrossFit “FREEDOM 250” (Time) TEAMS OF 2 FOR TIME 2.5 Mile Run (together) 250 Wall Balls (20/14) 250 Burpee to Bar (6in) Accessory (Checkmark) TABATA 4 SETS EACH (4:00 Total) :20 Supermans :10 Rest :20 Hollow Hold :10 Rest -No Additional Rest b/t Sets-Read more