CFPC – CrossFit

Warm-up

(No Measure)

5 min Row,

:45 sec Moderate

:15 sec Sprint

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3 rounds:

10 Pull-ups, or Ring rows (challenging)

10 PVC Overhead Squats

10 Push-ups, or Pike push-ups

10 Kettlebell swings

10 Box jumps

If all the rowers are taken, begin on 3 round warm-up and come back to rowing

Discuss and practice rope climbing techniques. Scaling options- x6 Ring rows or 2 pull-to-stand or 1 weighted hoist and lower.

Metcon

Sisson (AMRAP – Rounds and Reps)

20 min AMRAP

1 Rope climb (15′)

5 Burpees

200m Run

If you’ve got a 20# weight vest, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.