CFPC – CrossFit

Warm-up

Push/Pull (No Measure)

2 rounds:

200m row

10 burpees

Squat Prep (No Measure)

Reverse Tabata Air Squats

Hold in bottom of squat on the :20 second portion

Metcon

Metcon (Time)

25-20-15-10-5

Overhead Squat (95/65#)

5-10-15-20-25

Pull-ups

Metcon (No Measure)

Not for time-

5 Rounds:

20 Sit-ups (weighted if possible)

15 Russian twist (weighted)

5 Good mornings (weighted)