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

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