CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Weightlifting

Bench Press (6 sets of 3, 1 every 2 min AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Deadlift (225/155#)

10 Ring dips

15 Box jumps (24/20″)