METCON 18 min AMRAP 6 Hang Power clean (75/55#) 6 Front rack Lunge steps 6 Push Press 10 Burpees 15 Sit-upsRead 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 Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More