American Fit Co Northwest – CrossFit PULLED JERK CHICKEN (AMRAP – Rounds and Reps) AMRAP 25: 500/400m Row (split 250/250 or 200/200) 20 Front Squats (135/95) 20 Pullups 20 Push Jerks (135/95) Bench Press (1 Drop Set (155/105) (135/85) (95/65) (45/35))Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 4 Rounds: 100m Suitcase Carry 50 Line Hops 30 Russian Kettlebell Swings Max Calorie Echo Bike In Remaining Time 7×2 “No Sound” DeadliftRead more

American Fit Co Northwest – CrossFit LIBERTY BELL (3 Rounds for calories) Every 5:00 x 3 Rounds: 100m Suitcase Carry (53/35) 100 Double Unders 30 Russian Kettlebell Swings (53/35) Max Calorie Echo Bike In Remaining TimeRead more

American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 10: 400m Run 10 Alternating Toes to Bar EMOM 20: 1: 10 GHD Situps 2: 10 DB Roll Backs 3: 10/10 TKE 4: 10/10 Hammer CurlsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 5 Single Arm DB Push Jerks (R) 5 Single Arm DB Push Jerks (L) 10 Pushups 15/12 Calorie Row Bench Press 5×5 Dumbbell Bench PressRead more