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CFPC – CrossFit

Warm-up

(No Measure)

DB Waiters walk, 100′ per arm

Then;

Practice Dip and reset with Barbell,

Then jump and land w/o equipment

2 Rounds:

250m Row

36 Double unders

12 Step-ups

9 Push jerks (barbell)

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Weightlifting

Completes sets every 2 minutes for 18 min as follows:

5-3-3-3-1-1-1-1-1

Working to today’s heavy single

Push Jerk (5-3-3-3-1-1-1-1-1)

Metcon

“Stunt Doubles” (AMRAP – Reps)

10 min AMRAP (burpees)

15 Jerks (65%)

15 Front squats

50 Double unders

12 Jerks

12 Front squats

40 Double unders

9 Jerks

9 Front squats

30 Double unders

AMRAP Bar facing burpees

*Record weight used.