METCON 16 min AMRAP 30 Sit-ups 25 Kb swings (44/36#) 20 Lunge steps 15 Burpees 10 Goblet squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Shuttle jog down and back 2x Then; 3 rounds: 5 Burpees 7 Ring rows 9 Kettlebell swings (american) Then; 3 Empty bar High Hang power cleans 3 Hang power cleans 5 Full power cleans Weightlifting Power Clean+Hang Power clean x2 Every :90 seconds for 12 minutes (8 sets)...Read More

METCON 200m Row 10 Push press (95/65#) 400m Row 15 Push press 600m Row 20 Push press 800m row 25 Push press 1000m rowRead More