CFPC – CrossFit

Warm-up

(No Measure)

2 rounds:

200m Run

10 PVC Overhead squats

15 Heavy russian swings

20 Lunge steps

Weightlifting

1 set every 2 min for 12 min:

Set 1- 6 reps at 70-75%

Set 2- 6 reps at 75%

Set 3- 5 reps at 75-80%

Set 4- 5 reps at 80%

Set 5- 4 reps at 80-85%

Set 6- 4 reps at 85%

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Dual Dumbbell Hang C&J

15 Slamballs

200m Run