CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

15 Squats

:30 sec HS hold or OH hold

Weightlifting

10 min EMOM:

a) 3 Push Press 70-75%

b) :30 sec AMRAP DU

Push Press

Metcon

Metcon (Time)

5 rounds:

10 Thrusters (95/65#)

10 Box jumps (24/20″)

10 Pull-ups