CFPC – CrossFit (No Measure) 400 m run Down and Backs high knees + 10 air squats butt kicks + 10 pushups high kicks Spiderman lunge bear crawl / handstand walk Metcon (AMRAP – Rounds and Reps) Teams of 3- 25 Min AMRAP Alternating rounds: 5 burpee box jumps 24/20 10 KB Swings 53/35 20...Read More

METCON 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each 750m row in 3:30 or less. If you are taking +3:30, reduce distance to 600m per round SKILL 3 Rounds, for quality: :45 sec side plank each side 10 Dual kb step-ups 8 Good morningsRead More