Announcements

Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

Squat/Core/Leg (No Measure)

2 rounds:

30 high-knees

15 air squats

20 jumping jacks

10 push-ups

200m row

Weightlifting

Metcon (Weight)

5 Rounds, not for time:

12 Straight legged Deadlift (LIGHT)

9 Dumbbell Bench Press

12 Dumbbell Step ups (moderate)

*Record dumbbell bench weight used. (single dumbbell weight)

TEST

2k Row (Time)

Max Effort 2k Row