American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10-9-8-7-6-5-4-3-2-1 KB Swing DB Strict Press *1:00 Bike between each set EMOM 15: 1: 3 Strict Press 2: 10 Banded Flys 3: 15 Tri ExtensionsRead more
American Fit Co Northwest – CrossFit Clean and Jerk (Every 1:30 x 10 Sets: Build to a Heavy Power Clean and Jerk) FRUIT BAT (Time) AMRAP 10: 1, 2, 3, 4, 5…… Hang Power Clean (115/75) Handstand PushupsRead more
American Fit Co Northwest – CrossFit Metcon (Checkmark) With a partner (AMRAP 40) 400m Run 25/20 Calorie Bike 500/400m Row *alternate movementsRead more
American Fit Co Northwest – CrossFit Front Squat (5×2 *same weight across all sets) ONE ARM BANDIT (Time) 400-300-200m Run 20-16-14 Single Arm Thrusters (50/35)Read more
