METCON 200m Run 10 Burpees 10 Calorie Row 400m Run 20 Burpees 20 Calorie Row 600m Run 30 Burpees 30 Calorie Row 400m Run 20 Burpees 20 Calorie Row 200m Run 10 Burpees 10 Calorie RowRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Halting Clean Deadlift (Pause for 2 seconds above knee each rep) Deadlift executed with clean grip, pause above knee10 sets of...Read More