CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

10 Squat jumps

10 Ring rows

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10 Scap activation pull-ups

2 min Goblet squat hold

Perform 2 rounds of:

4 Box jumps

3 Front squats

2 Strict pull-ups

At METCON speed and weight

Assess and modify anything necessary before the workout

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 min AMRAP

12 Box jumps (24/20″)

9 Front squat (135/95#)

6 Strict Pull-ups

Rest 1 min

Pick up where you left off after the break. Accumulate as many rounds and reps as possible across the 15 minutes.