Announcements

The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support!

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

Weightlifting

Bench Press (8-8-6-6-4-4)

0:00-1:30, 8 reps @70%

1:30-3:00, 8 reps @70-75%

3:00-4:30, 6 reps @75-80%

4:30-6:00, 6 reps @80%

6:00-7:30, 4 reps @85%

7:30-9:00, 4 reps @85%+

Metcon

Metcon (4 Rounds for reps)

Record reps completed for each round:

:90 sec max Calorie Row

:30 sec rest

:90 sec max Ring Push-ups

:30 sec rest

:60 sec max Calorie Row

:30 sec rest

:60 sec max Ring Push-ups

3 min Rest

Then;

Metcon (Time)

25 Calorie Row

40 Hand release push-ups