CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Bench Press (6 sets of 3, 1 every 2 min AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Deadlift (225/155#) 10 Ring dips 15 Box...Read More

METCON For time: 40 Wallballs (20/14#) 20 Deadlift (135/95#) 30 Wallballs 15 Hang Power clean 20 Wallballs 10 Push pressRead More