CFPC – CrossFit

Warm-up

(No Measure)

3 rounds:

:30 sec HS hold

8 Over and back press

10 Overhead squats

15 Push-ups

50′ Waiters walk each arm

Weightlifting

Shoulder Press (3 x 10 AHAP, Rest 2 min btwn sets )

Metcon

Metcon (Time)

2-4-6-8-10-8-6-4-2

Unbroken Toes to bar

4-8-12-16-20-16-12-8-4

Kettlebell swings