METCON 4 Rounds, for total reps: 4 min AMRAP 20 KB Swing (53/35#) 20 Wallballs (20/14#) Max rep Burpees Rest 2 min btwn rounds CORE 3 rounds: 30 Russian Twist (medball) 20 Lunge steps (kb in each hand) 10 Good mornings (bar)Read More

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 Metcon Metcon (AMRAP – Reps) 4 Rounds, for total reps: 3 min AMRAP 15 Calorie Row 15 Ring dips Max rep Front squat (135/95#) Rest :90 sec btwn roundsScore= total...Read More

METCON 18 min AMRAP 100 Singles 80 Flutter kicks 60 Goblet Squats (53/35#) 40 Step-ups (24/20″) 20 Sumo Deadlift High-pull (53/35#)Read More