American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 1:30 Row 1:30 Bike 200m Walk *rest remainder 7×2 Push PressRead more

American Fit Co Northwest – CrossFit Push Press (5×2 *Same weight across all sets) HURRY AND WAIT (5 Rounds for time) Every 5:00 x 5 Sets: 20/16 Calorie Row 16/12 Calorie Echo Bike 200m Run *Rest remainder of the 5:00Read more

American Fit Co Northwest – CrossFit MACARENA (Time) 400m Run 9 Bar Muscle Ups 12 Handstand Pushups 400m Run 15 Chest to Bar Pullups 18 Ring Dips 400m Run 21 Pullups 24 Pushups Strict Pull ups (5×2 *Heavy)Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400m Travel 9 Pushups 12 Ring Rows 400m Travel 15 Pushups 18 Ring Rows 400m Travel 21 Pushups 24 Ring Rows 7×2 Strict PullupsRead more

American Fit Co Northwest – CrossFit Squat Clean (Every 1:30 x 10 Sets: 1 Hang Squat Clean + 1 Squat Clean *Building to a Heavy) TARGET PRACTICE (Time) 3 Rounds: 400m Run 30 Wallballs 15 Deadlifts (225/155)Read more