CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Back Squat (6 sets of 6 @80% 1RM, 1 set/ 3 min)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

5 Thrusters (95/65#)

5 Pull-ups

EMOM perform 3 Burpees

Score= total reps of Thrusters+Pull-ups