METCON For time: 7 Rounds: 50′ Burpee Broad jumps 200m Run 10 Push press (75/55#)Read More

CFPC – CrossFit Warm-up Complete “Skill transfer” before weightlifting and “Warm-up” prior to the METCON Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More