American Fit Co Northwest – CrossFit Workout Option 1 Battlefield (Time) Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 7 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 5 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders (KG conv: 70/45 SB, 85/57.5 PC) Independence 50 Double Unders 9 Sandbag Cleans (100/70) (or Power Cleans (155/105)) 50 Double Unders 7 Sandbag Cleans (100/70) (or Power Cleans (155/105)) 50 Double Unders 5 Sandbag Cleans (100/70) (or Power Cleans (155/105)) 50 Double Unders (KG conv: 45/32.5 SB, 70/47.5 PC) Liberty 75 Single Unders 12 Sandball Slams (light) (or Dumbbell Cleans (light)) 75 Single Unders 10 Sandball Slams (light) (or Dumbbell Cleans (light)) 75 Single Unders 8 Sandball Slams (light) (or Dumbbell Cleans (light)) 75 Single Unders Target Time: 7:00-9:00 Time Cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) Recovery...Read more

American Fit Co Northwest – CrossFit EXCUSE ME? (3 Rounds for reps) Every 8:00 x 3 Rounds: Round 1: 1000m Run (together) Max Medball Clean Wallballs Rest 3:00 Round 2: 1000m Run (together) Max Medball Situps Rest 3:00 Round 3: 1000m Run (together) Max Lunge WallballsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 2:00 on/1:00 off for 6 Rounds: 10 DB Hang Clean and Jerks 3 Shuttle Runs Max Ring Rows 7×3 Strict PullupsRead more

American Fit Co Northwest – CrossFit CHALLENGER DISASTER (AMRAP – Reps) On a 2:00 clock: 20 alternating DB hang clean to overheads (50/35) 5 shuttle runs Max bar muscle-ups 2:00 rest On a 2:00 clock: 16 alternating DB hang clean to overheads 5 shuttle runs Max bar muscle-ups 2:00 rest On a 2:00 clock: 12 alternating DB hang clean to overheads 5 shuttle runs Max bar muscle-ups 2:00 rest On a 2:00 clock: 8 alternating DB hang clean to overheads 5 shuttle runs Max bar muscle-ups 2:00 rest On a 2:00 clock: 4 alternating DB hang clean to overheads 5 shuttle runs Max bar muscle-upsRead more

American Fit Co Northwest – CrossFit Metcon (Time) On the 2:00 x 10 Rounds: 250m/200m Row Bench Press (5 x 3/3/3 Dumbbell Bench Press)Read more