METCON 16 min AMRAP 8 Jumping pull-ups 10 Burpees 12 OH Wallball Lunge steps (20/14#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) BURGENER SKILL TRANSFER: Perform with empty barbell 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance (move feet) 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Every :45 sec for 9 minutes; 1 Heaving Snatch balance + 1 Overhead Squat Work...Read More

METCON 10 Rounds: 10 Push-ups 15 Sit-ups 20 Double unders (50 singles)Read More