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 – Long Haulers Metcon (Checkmark) 400-300-200m Travel 20-16-14 Lunges 7×2 Front Squat *300m WalkRead 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

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m Run 5: RestRead more