METCON 4 rounds, record average row time and total burpees: 500m Row Rest 2 min 2 min AMRAP Burpees Rest 2 minRead 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 Weightlifting 6 sets, 1 every :90 sec 3 Clean Pulls -Slow lift past the knee, accelerate through the hips. Drop...Read More

METCON For time: 50 Double unders 40 Push-ups 30 Box jump overs (24/20″) 25 SDHP (53/35#) 25 Toes to bar 25 Goblet squat (53/35#) 30 Box jump overs (24/20″) 40 Push-ups 50 Double undersRead More