METCON 5 rounds: 15 KB swing (53/35#) 30 sit-ups 15 Toes to bar 30 Double unders 15 Toes to barRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set / 2 min) Metcon Metcon (Time) 3 Rounds: 12 Hang squat...Read More

METCON For time: 500m Row 50 Push press (55/35#) 500m Row 50 Back Squat (55/35#) 500m Row 50 Jumping pull-ups 500m RowRead More