CFPC – CrossFit

Warm-up

Squat/Core/Leg (No Measure)

2 rounds:

30 high-knees

15 air squats

20 jumping jacks

10 push-ups

200m row

Weightlifting

Back Squat (3 sets of 3 @95%, 1 set / 3 min)

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

a) 4 Clean and Jerk (165/105#)

b) 8 Burpee box jump overs (24/20″)

c) 12 Toes to bar

d) 36 DU / Singles for :30 sec (not Rx)
Score= total rounds completed entirely within the minute allotted.