METCON For time: 800m Run Then; 8 Rounds of: 15 Push-ups 15 Jumping pull-ups 15 Burpees Followed by; 400m Farmers carry (35/26# each hand)Read 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 (Weight) 20 min EMOM Even- 3 Power cleans+ 3 Push press Odd- 8 Bar facing burpeesScore= Lightest weight...Read More