METCON 16 min AMRAP 3 rounds: 400m Run 20 Box jumps 20 Thrusters With remaining time: Max Calories Rowing   Core: 2 Rounds: 10 Bird dogs w/ 2 sec pause 20 Heavy Russian swings 30 Hollow Rocks 20 Russian twist 10 V-upsRead More

CFPC – CrossFit Warm-up 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 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More