METCON 1 mile run, max effort Rest 5 min For time: 27-21-15-9 Hang Squat Clean (95/65#) HR Push-upsRead 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 Metcon Metcon (Time) 3 Rounds: 800m Run 40 Walking lunge steps 20 Deadlift (205/135#) Metcon (No Measure) Core work 100...Read More