METCON 21-15-9 Shoulder press Front squat Deadlift 200m Run following each round **All performed with dumbbells. Light weight!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 Weightlifting Beginning Week 1 of 6: Testing 5 Rep max of each Shoulder Press, Back squat and Deadlift to be re-tested after the cycle is complete. _____________________________ 5 min Rack...Read More