American Fit Co Northwest – CrossFit DUELING BANJO (Time) 15 Wallwalks 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 90 Calorie Bike 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 15 WallwalksRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 22: 35 Kettlebell Swings 9 Burpees 35 Air Squats 8 Pushups Cash Out: 231 Single Unders End Class with a long walk (whatever time they have left until 8am)Read more

American Fit Co Northwest – CrossFit SNOWBIRD (AMRAP – Rounds and Reps) AMRAP 22: 35 Kettlebell Swings (53/35) 9 Burpees 35 Air Squats 8 Puhsups Cash Out: 431 Single UndersRead more

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 15: 1: 5 Front Squats 2: 5/5 Split Squats 3: 3 Seated Box Jumps ELBOW GREASE (AMRAP – Reps) 5 Rounds x AMRAP 2: 10 Shuttle Runs Max Knees to Elbows Rest 1:00Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 4:00 x 5 Rounds 5 Front Squats 10 Lunges Bike Remainder AMRAP 18: 200m Travel 15 Situps 100m Farmer’s CarryRead more