14 min AMRAP 10 Barbell Step-ups (115/75#), 20″ 8 Push press 30 Double unders (2/1 singles) Rest 4 min Then; 3 rounds: 500m Row, max effort Rest 2 minutesRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: :30 sec Kettlebell Goblet squat Hold 15 Russian swings 8 Burpees Spiderman lunge, 3 sec hold/side x5 5 Barbell Tempo Back squat @53X1 5 Barbell Press and back 5 Barbell Tempo Deadlift @5151 —————- Prepare for Back squat weight Metcon For the ladder pattern, perform 1 rep...Read More