CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

150m Row

10 Burpees

Rest :45 sec

Weightlifting

Spend 15 min to find a 5-RM Bench press.

Use a spotter

Bench Press

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Keep deadlifts very light. Scale push-ups and box jump height or to step-ups in order to maintain intensity.