CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

5 Press and back (bar)

10 Close-grip kip swing

20 Hollow rocks

:30 sec Superman Hold

:30 sec Handstand, or,

reverse hand plank hold

Weightlifting

Bench Press (5-3-3-1-1-1)

1 set every 2 min, building in weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Buy-in

100 Double unders

With time remaining;

3 Wall walks

3 Bar Muscle-ups

15 Slam balls over shoulder (50/40#)