METCON 16 min AMRAP 10 Push press (75/55#) 15 Kb swings (53/35#) 20 Box jumps (20″)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 (Time) 30 Cal Row 60 Double unders 20 Strict Handstand Push-ups 60 Double unders 30 Cal Row Skill...Read More