CFPC – CrossFit

Warm-up

(No Measure)

5 min Double under practice

(record largest set completed)

_______________________

3 rounds:

100′ Bear crawl

10 Wall therapy squats

10 Dumbbell Thrusters

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

20 Box jumps

200m Run

Max set HSPU*

*Coming off the wall or resting extensively on your head will conclude your set

Score= Total HSPU

Weightlifting

Back Squat (5-5-5-5-5)

5 sets of 5, as heavy as possible each set. Rest 2 minutes between sets.