CFPC – CrossFit Warm-up (No Measure) 3 min Row, :50 sec easy, :10 sec hard Bear crawl Down and Back Then; 3 Rounds: :30-40 sec HS hold (or 2 Dumbbells OH) 10 Pike Push-ups (quality) 15 Hollow rocks 15 Pull-ups or ring rows 10 Air squats Weightlifting 1 set every 2 min for 8 min....Read More

METCON 25-20-15-10 Wallballs Kettlebell swings Rest 5 min 25-20-15-10 V-ups Calorie RowRead More