CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m rowThen 3 min squat hold Weightlifting Tempo Back Squat (7 sets of 3, AHAP. 1 set every 2 min.) Back squat with a 5 second descent and 3 second pause in the bottom. Gymnastics A:...Read More

METCON For time: 40 Assault bike calories 30 Wallballs 150 Singles 800m Run 150 Singles 30 Medball sit-ups 50 KB SDHPRead More