METCON For time: 15 Power snatch (95/65#) 45 Double unders 12 Power snatch 36 Double unders 9 Power snatch 27 Double unders 6 Power snatch 18 Double unders 3 Power snatch 9 Double unders GYMNASTICS Accumulate 2:00 min Handstand hold, or 3:00 min plank hold  Read More

METCON For time: 150 Double unders 60 Kb Swing (53/35#) 50 Jumping Pull-ups 40 Burpees 30 Hang Squat clean (95/65#)Read More

STRENGTH Spend 8 min to find a 3RM Push Press   METCON 14 min AMRAP 2 Rope Climb (15′) 8 Push Press @60% 3RM 16 Burpee over barRead More

METCON Every 4 minutes for 28 minutes complete: 300m Row 15 Box jumps (24/20″) 15 Push-upsRead More

STRENGTH 10 min EMOM, alternating: a) 6 Weighted pistols (scale with box) b) 5 Deadlift @70-80% METCON 10 min AMRAP 30 Double unders 15 Sumo deadlift High-pulls (95/65#) 15 Box jumps (24/20″)Read More

METCON 5 rounds for time: 15 Medball cleans (20/14#) 1o Thrusters (95/65#)Read More

STRENGTH 6 sets of 4 Back Squat @80-85% METCON For time: 50 Wallballs (20/14#) 5 Squat clean (185/125#) 40 Wallballs 7 Squat clean 30 Wallballs 9 Squat cleanRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on themShoulder and Squat Mobility Metcon CrossFit Games Open...Read More

METCON 20 min EMOM, alternating: a) 10 Cal Row b) 10 Box jumps (24/20″)Read More

STRENGTH Overhead Squat 7 sets of 3, @80-85% 1RM each :90 sec METCON 12 min AMRAP 12 Wallballs (20/14#) 9 Chest to bar 6 Deadlift (255/175#)Read More