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

Metcon

a) METCON

-or-

b) ROMWOD

A: Bench Press (4 sets of 6, 1 set every 2 minutes (~70-80%))

Rest 5-10 and prepare for METCON

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

21 Calorie Row

15 Sit-ups

9 Burpees