METCON “Fight Gone Bad” Three rounds of: 1 min Wall-ball Shots (Reps), 20/14# 1 min Sumo deadlift high-pull (Reps),  75/55# 1 min Box Jumps, 20″  (Reps) 1 min Push-press (Reps), 75/55# 1 min Row (Calories) 1-minute restRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps3 Jefferson...Read More