CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

Single arm Russian swing, 10 per arm

10 *Perfect* PVC Overhead squats

10 Kipp swings

15 Sit-ups

10 Band or barbell good mornings

Metcon

Metcon (AMRAP – Reps)

10 min EMOM, alternating movements

a) :20 sec Row for AVG WATTS

b) :30 sec Push-ups (deficit for extra challenge)

Score= AVG WATTS across all 5 rounds + Total Push-ups
Rest and prepare for primary METCON.

Choose from options A, B, or C based on skill and experience level:

A: Metcon (Time)

21-15-9

Deadlift (60% 1RM)

Strict Ring-dips

B: Metcon (Time)

21-15-9

Deadlift (60% 1RM)

12-9-6

Strict Ring dips

C: Metcon (Time)

15-12-9

Deadlift (light-moderate)

Stationary dips