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