CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Medball Tic-tac-toe Warm-up

– Best of 5 games

Kettlebell touch game

-tournament style, single elimination. Elimination=20 Push-ups.

Skill

5 Rounds:

Ring dips x 8-15

Rest 1 min

5 RDL, AHAP

Rest :90 sec

Ring Dips

Snatch grip RDL

Metcon

Metcon (AMRAP – Rounds)

10 min AMRAP

12 UB Wallballs (20/14#,10/9′)

10 Box jumps (24/20″)

Rx+= 30/20#

*sets smaller than 12 do not count towards your total. “No-reps” do not end a set but you must complete 12 good reps before resting.