CFPC – CrossFit

Warm-up

(No Measure)

20 min “AMRAP”-70% effort

2 min Row

9 Push ups

12 Dumbbell weighted step ups

15 Heavy russian swings

15 Banded face pulls

18 Sit-ups

10 PVC Overhead squats

Metcon

Metcon (AMRAP – Reps)

16 min AMRAP

20 Pull-ups

20 Burpees

20 Sumo Deadlift High-pulls

Light weight. Perform pull-ups with bands if necessary, or scale to ring rows.