CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 calorie Row

10 Overhead Squat with PVC

10 Sit-ups or GHD Sit-ups

10 Barbell good mornings

7 strict Pull-ups or Ring rows

10 Hand release pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

30/24 Calorie Row

25 Hand release push-ups

15 Strict Pull-ups

Rx+= 12 Strict HSPU and 6 Bar MU

Rest 4 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

12 Kettlebell swing (70/44#)

12 Burpees

36 Double unders

Rx+=88# KBs, Burpees to 12″ target