CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

:30 sec Kettlebell Goblet squat Hold

15 Russian swings

8 Burpees

Spiderman lunge, 3 sec hold/side x5

5 Barbell Tempo Back squat @53X1

5 Barbell Press and back

5 Barbell Tempo Deadlift @5151

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Prepare for Back squat weight

Metcon

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Complete the Squat ladder, rest 3 minutes, complete the Shoulder press ladder, rest 3 minutes, complete the Deadlift ladder.

Record completed rounds+reps on final round of each ladder separately.

(Use no more than 70% of each of your max lifts on these ladders.)

A: Metcon (AMRAP – Rounds)

Burpee + 185/125# Back Squat ladder

Then;

Rest 3 minutes

B: Metcon (AMRAP – Rounds)

Burpee + 115/75# Shoulder Press ladder

Then;

Rest 3 minutes

C: Metcon (AMRAP – Rounds)

Burpee + 245/165# Deadlift ladder