CFPC – CrossFit Warm-up 4 min Row :45 sec 70-80% effort :15 sec 90-100% effort Perform Burgener Warm-up with barbell Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...Read More

METCON 5 min AMRAP 10 Push press 30 Double unders/60 singles Rest 3 min 4 min AMRAP 8 Dumbell Box step-overs 16 Kettlebell swings Rest 3 min 3 min AMRAP Max Distance Row (meters)Read More