METCON 2k Row for time Rest 5 minutes “Annie” 50-40-30-20-10 Double unders (2/1 singles) Sit-upsRead More

CFPC – CrossFit Warm-up Metcon (No Measure) Row 2 min 60-70% effort Rest :30 sec Row 1:30 70-80% effort Rest 1 min Row 1 min 85%+ 2 rounds: 12 Ring rows 15 Wallballs 18 Box step-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP, rest 1:1 each round completed: 50′ Sled push down...Read More

STRENGTH 3 sets of 10 Back squat @60-65% 1RM, 1 set every 2 minutes METCON For time: 50 Kettlebell swings 50 Burpee to 6″ target 50 Kettlebell swingsRead More