CFPC – CrossFit Warm-up Warm-up (No Measure) 14 min “AMRAP” 1 min Row ~70% 2 Wallwalks 5 Russian baby makers 10 Close-grip kipp swings 10 Barbell push jerks 15 Heavy russian swings Weightlifting Power Clean and Jerk (3 reps EMOM for 10 min @70-80%) Perform a clean received above parallel and execute a power jerk...Read More

WEIGHTLIFTING 4 sets of 10-12 Dumbbell shoulder press, 1 arm at a time. Rest :90 sec between sets. METCON For time: 600m Run 21 Push press 400m Run 15 Push press 200m Run 9 Push pressRead More