American Fit Co Northwest – Long Haulers Metcon (Checkmark) 4 Rounds: 1:00 KB Deadlifts 1:00 Pushups 2:00 Row 2:00 Bike 7×3/3/3 Dumbbell Bench (Bottom Half/Top Half/Full ROM)Read more

American Fit Co Northwest – CrossFit POST CHAD RECOVER (Checkmark) AMRAP 30: 10 Elevated Ring Rows 10 Ring Dips 3:00 BikeRead more

American Fit Co Northwest – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 30: 20 Box Step Ups 200m Sandbag Travel 10-8-6-4-2 KB Lunges *200m Travel between setsRead more

American Fit Co Northwest – CrossFit Power Clean (5 sets: 1 clean-grip deadlift 1 clean pull 1 hang power clean 1 below-the-knee power clean -then- 10-8-6-4-2 Power clean – Each set must be unbroken. – On the 3:30)Read more