METCON 5 Rounds, each round for reps: 1 min Row (cal) Rest :30 sec 1 min Burpees Rest :30 sec 1 min V-ups Rest :30 sec 1 min Lunge steps w/ medball (20/14#) Rest :30 secRead More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Back Squat (3 sets of 3 @95%, 1 set / 3 min) Metcon Metcon (AMRAP – Rounds) 20 min EMOM a) 4 Clean and Jerk (165/105#) b) 8 Burpee box jump overs (24/20″)...Read More