CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 200m Row 8 Burpees 8 Ring rows 12 Kb swings (american, light) 6 Kipp swings, close-grip Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×5 self-assisted pull-upsRead More

METCON 12 min AMRAP 10 Ring rows (horizontal, feet on box) 10 Wallballs (20/14#) 10 Ring Push-ups (horizontal, feet on plate) Then; Not for time: Accumulate 50 hollow rocks Accumulate 30 Super-mans Accumulate 3:00 Plank hold, weighted if possibleRead More