CFPC – CrossFit

Warm-up

(No Measure)

3 rounds:

5 Press and backs (barbell)

6 Kb turkish get-ups

10 Wallballs

10 Cal Row

Weightlifting

Push Press, 8 sets.

1 set every :90 sec

Sets 1-2; 5 reps @65%

Sets 3-4; 4 reps @75%

Set 5; 3 reps @80%

Set 6; 2 reps @85%

Set 7; 1 rep @90%+

Set 8; 1 rep @95%+

Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 Turkish Get-ups (Kb, 53/35#)

8 Single arm overhead squats

10 Box jump overs (24/20″)