CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

15 Cal Row

15 Push-ups

15 Air squats

15 Heavy Russian swings

15 Sit-ups

Weightlifting

Deadlift (5-4-3-1-1-1-1-1, working to a new 1RM)

Beginning with a moderate weight, build up to three, 1 rep attempts at a 1RM

5 reps @65%

4 reps @75%

3 reps @82%

1 rep @90%

1 rep @95%

3×1 @~100%+

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Power or Squat clean