Crossfit Explained

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

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Operation Phoenix Widget


Fight Gone Bad

1 minute rounds of each, 3RFT

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row (calories)

*1 minute rest between rounds, add up points of all three rounds, reps count as 1, calories count as 1.


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