American Fit Co Northwest – CrossFit Snatch (EMOM 15: 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch) THE MONKEES (AMRAP – Reps) AMRAP 9: 3,6, 9, 12, 15….. Hang Power Snatch (75/55) Box Jump Overs (24/20)Read more

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 16: 1: Row 2: Box Step Ups 3: Rope Climb 4 DB Bench REST 4:00 EMOM 16: 1: Bike 2: Lunges 3: KB Swings 4: Toes to RingsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 10 Ring Rows 30 Line Hops Max Calorie Row Rest 1:00 7×3 Back SquatsRead more

American Fit Co Northwest – CrossFit Back Squat (5×2 *same weight across all sets) SALLY (AMRAP – Rounds and Reps) AMRAP 3 x 3 Rounds: 60 Double Unders 5 Ring Muscle Ups Rest 1:00 *Start each round where you left off *251004Read more

American Fit Co Northwest – CrossFit UNBROKEN BONDS (AMRAP – Reps) 7 Sets: 20/16 Calorie Bike 10 Single Arm DB Shoulder to Overhead (50/35) 1 Unbroken Set of Toes to Bar 10 Single Arm DB Shoulder to Overhead Rest 1:00Read more