METCON For time: 800m Row 60 Lunge steps 40 Push press 200 Singles 40 Jumping pull-ups 60 Bicycles 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Cover METCON Cover scaling: Clean and Jerk; reduce weight, go from hang if necessary for proper form. Push jerk or split jerk are acceptable. Toes to bar; Hanging knee raises, toes to rig, or V-ups with PVC in hands. General Warm-up 3 Rounds for quality: 15 Russian swings...Read More