CFPC – CrossFit

Warm-up

Warm-up (No Measure)

10 min “AMRAP” (QUALITY)

:30 sec Handstand hold, wall facing

(or, narrow grip barbell overhead)

10 Air squats @33X1 Tempo

5 Spiderman lunge/side w/ 3 sec hold

15 V-ups

:45 sec plank hold

10 PVC Pass throughs

Metcon

Metcon (AMRAP – Reps)

6 min AMRAP

10 Deadlift (275/185#)

20 Sit-ups

Rest 3 minutes

Metcon (AMRAP – Reps)

6 min AMRAP

10 Front squat (155/105#)

30 Double unders (60 singles)

Rest 3 minutes

Metcon (Time)

3 Rounds for time:

18 Calorie row

12 Front rack Lunge steps (155/105#)