METCON 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75# *Round 3 – 11 @ 135# / 95# *Round 4 – 9 @ 155# / 115# *Round 5 – 7 @ 185# /...Read More

CFPC – CrossFit Warm-up (No Measure) 20 Jump squats 10 Tempo PVC Deadlifts 10 PVC Pass through+toe touch 10 Leg swings each direction 40 Double unders or 80 Singles 6 min “AMRAP” 10 Heavy Russian swings 8 Goblet Squat 6 V-ups, or Sit-ups Spend 15 minutes working up on Squat Cleans: Perform 3-5 singles on...Read More