METCON 3 Rounds: 600m Run 20 Burpees 15 Pull-ups 20 Wallballs (20/14#)Read More

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 (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More

METCON 6 min AMRAP 15 Kettlebell swings (35/26#) 20 Sit-ups Rest 3 minutes 6 min AMRAP 15 Wallballs (20/14#) 30 Double unders (60 singles) Rest 3 minutes 3 Rounds for time: 400m Run 15 Pull-upsRead More