METCON 5 rounds: 400m Run 15 Push-ups 15 Deadlift (135/95#) 15 Box jumps (20″)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Good mornings 10 Squat jumps Then; 1 min ankle mobility/leg 1:30 Goblet squat hold Weightlifting Back Squat (4 sets of 8 @65-75% 1RM) Metcon Metcon (Time) 4 rounds: 400m Run 12 Deadlift (135/95#) 9 Hang power clean 6 Shoulder to overheadRead More

METCON 20 min AMRAP 30 Wallballs 30 Lunge steps 30 Kettlebell swings (53/35#) 30 Sit-upsRead More