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CrossFit Papio – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) 2:15 min clock Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 10 Ball Slams 20/15lb 10 Box Jumps 24/20″ *rx+ 35/20lb Ball slam 27/24″ (men add 45lb plate to 24″ box)

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time: 400 Meter Run 30 Kettlebell swings 1.5/1 30 Wall Balls 10/9 20/14 *21 min time cap *RX+ 2/1.5 pood 11/10’ target 30/20lb 20 Minute ROMWOD (No Measure) *take 8 sec inhales and 10 sec exhales during ROMWOD for maximum results. Relax as […]

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CrossFit Papio – CrossFit View Public Whiteboard Snatch Balance (2-2-2-2-2) 2:15 min clock Metcon (Time) 15 min AMRAP: 3-6-9-12-15-18-21-24-27-30…. Overhead Squat 95/65 Chest To Bar Pull Ups Warm-up (No Measure) Cool down 2 min puppy dog 2 min twisted cross 2 min Pike stand

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CrossFit Papio – CrossFit View Public Whiteboard Heavy DT (Time) 5 Rounds For Time: 12 Deadlifts 205/145 9 Hang Power Cleans 205/145 6 Shoulder to overhead 205/14520 min time cap Pigeon Hips (No Measure) All on left side: 1-2 Minute Lizard 1-2 Minute Pigeon 1-2 Minute Single Leg Fwd Fold (keep from pigeon leg bent) […]

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (No Measure) 3 Rounds For Quality: 8 Unbroken Russian Dips 8 Unbroken Parallel Swings to Horizontal 12s Unbroken L-Sit 8 Unbroken Strict HSPU + 8 Unbroken Kipping HSPU (same Set) 12 Unbroken Toes To Bar 30 sec Bar Hang RX+ HSPU on DBs and 20 Unbroken Toes […]