CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Metcon

Metcon (AMRAP – Reps)

4 Rounds, for total reps:

3 min AMRAP

15 Calorie Row

15 Ring dips

Max rep Front squat (135/95#)

Rest :90 sec btwn rounds
Score= total Front Squat reps across all 4 rounds

Skill

Metcon (No Measure)

3 rounds:

30 Sit-ups

20 Lunge steps (kb in each hand)

10 Good mornings (bar)