METCON For time: 30-20-10 Dumbbell thrusters Jumping pull-ups Dumbbell weighted lungesRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting Push Press (5 x 3, btwn 75-85%- 1 set/ 2 min) Metcon 2016 Regionals Event 7 (Time) 21-15-9 Thrusters...Read More

METCON 4 Rounds: 400m Run 25 Sit-ups 20 Sumo deadlift high-pullRead More