METCON 2 Rounds for time of: 25 Wallballs 15 Pull-ups Rest 5 minutes AMRAP 5 minutes of: 100 Jump rope 7 Clean & Jerks (95/65#) Rest 5 minutes 3 Rounds for time of: 40 Abmat Sit-ups 50′ Burpee broad jumps 50′ Single DB OH 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 Metcon Metcon (Time) 2 Rounds for time of: 25 Burpees 3 Rope Climbs, 15ft Rx+= exchange burpees for 30/20 cal...Read More