CFPC – CrossFit

Warm-up

Squat/Core/Leg (No Measure)

2 rounds:

30 high-knees

15 air squats

20 jumping jacks

10 push-ups

200m row

Weightlifting

Back Squat (6×3 @80% 1RM, 1 set every :90 sec)

Metcon

Metcon (Time)

75 Wallballs (20/14#)

50 Pull-ups

25 Power Clean (135/95#)