CFPC – CrossFit
Warm-up
Seven Warm-up (No Measure)
2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats
Demo and practice Hang power clean and Cycling push press
Metcon
Metcon (AMRAP – Rounds and Reps)
40 min AMRAP
40 Air squats
20 Hang power cleans (95/65#)
20 Push press
40 Sit-ups