METCON 20 min EMOM 5 Jumping Pull-ups 5 BurpeesRead More

CFPC – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Squat Prep (No Measure) Reverse Tabata Air Squats Hold in bottom of squat on the :20 second portion Metcon Metcon (Time) 25-20-15-10-5 Overhead Squat (95/65#) 5-10-15-20-25 Pull-ups Metcon (No Measure) Not for time- 5 Rounds: 20 Sit-ups (weighted if possible) 15 Russian...Read More

METCON 8 Rounds: 250m Row 10 Front Squat (95/65#) Rest :90 sec  Read More

STRENGTH 10 min EMOM 2 reps, Squat Clean and Jerk 65-75% 1RM   METCON “Diane” 21-15-9 Deadlift (225/155#) Handstand Push-upsRead More