METCON For time: 10 Pull-ups 20 Sit-ups 30 Double unders 40 Thrusters (75/55#) 30 Double unders 20 Sit-ups 10 Pull-upsRead More

CFPC – Rowing Class Metcon (Time) 1000 m RowRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 5 Hang Power Clean (185/115#) 10 Box jumps (24/20″) Rest 2 min...Read More