CFPC – CrossFit Warm-up (No Measure) Down and Back Spiderman Lunge 5 Inch-worms (3 Push-ups) High skips Lunge Stretch ___________________ 3 rounds: 15 Heavy Russian Swings 12 Ring Rows 9 Barbell Curls 6 Burpees w/ explosive jump Metcon Metcon (Calories) 24 min EMOM a) 8 Bench Press b) :30 sec Row (calories) c) 10 Dumbbell...Read More

METCON 6 min AMRAP 12 KB swings 9 Box jump overs 6 Push Press Rest 3 min 6 min AMRAP 10 Deadlift 6 Burpees over bar Rest 3 min 6 min AMRAP Calorie RowRead More