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

Back Squat (6 sets of 2 @80% 1RM, 1 set/2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 Hang Squat clean (115/75#)

9 Box jumps (24/20″)