CFPC – CrossFit Warm-up (No Measure) 400m Jog __________ 3 Rounds: :45 sec Double/Single unders :15 sec Rest :45 sec step-ups (20″) :15 sec Rest :45 sec Wallballs :15 sec Rest Weightlifting Back Squat: 7 sets of 3 @80% or higher Rest 2 minutes between sets Build to a Challenging set of 3 You have...Read More

METCON For time: 3 Rounds: 800m Run 30 Wallballs 25 Kettlebell swings 20 Box jumps Rest 3 min btwn rounds Time each round separatelyRead More