CFPC – CrossFit Warm-up (No Measure) Row 3 min 3 Rounds, or 15 min: :30-:40 sec HS Hold, or plate hold 10 Box jumps 10 Kipp swings :45 sec pigeon per side :45 sec Spiderman lunge per side Weightlifting Front Squat (7 sets of 3, 1 set every :90 sec for 10:30) Metcon Metcon (AMRAP...Read More
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