CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

250m Row

20 Heavy Russian swings

20 High knees

:20 sec Lunge hold/side

10 V-ups

Weightlifting

Deadlift (6 sets of 3, 1 set/ 2 min @80-85%)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

5 Handstand Push-ups

10 Box jumps (30/24″)

15 Kettlebell swings (70/53#)