METCON For time: 1 mile run Rest 5 min For time: 4 Rounds: 15 Kettlebell swings (53/35#) 12 Box jumps (24/20″) 9 Thrusters (95/65#)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 Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed...Read More