CFPC – CrossFit

Warm-up

(No Measure)

3 rounds:

10 Air squats (facing wall, tall torso)

15 Heavy Russian swings

200m Row

Weightlifting

Back Squat (5 sets of 5 @85% 1RM, 1 set/ 3 min)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

30 Double unders

10 Sumo Deadlift High-pull (95/65#)

10 Box jump over (24/20″)