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CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds, for quality:

:30 sec Wall squat hold

10 Push-ups

10 Close grip kipp swing

10 Calorie Row

Weightlifting

Back Squat (4 sets of 6 @70-75%, 1 set/2 min)

Metcon

Metcon (Time)

21-15-9

Front Squat (155/105#)

Box jumps (24/20″)

Ring dips
Scale dips to Stationary, Stationary strict with light bands, or to Ring Push-ups 6″ above floor