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 Gymnastics Weighted Pull-ups (5-4-3-5-4-3) Rest 1 min btwn sets 5 reps@”60%” 4 reps@”70%” 3 reps@”80%” 5 reps@”70%” 4 reps@”80%” 3...Read More

METCON 7 min AMRAP 200m Run 10 Box jumps (24/20″) 50 Singles Rest 3 minutes 7 min AMRAP 15 Sit-ups 10 Push-ups 5 Power Clean (135/95#)Read More