CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10 reps of:

Wall therapy squats

Spiderman Lunge (20 sec/side, 1 time)

Russian twist w/ Medball (10 per side)

Barbell good mornings

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Back Squat (50 reps @75% in as few sets as possible)

Record largest set and weight. Post number of sets required to complete in comments.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Dumbbell Lunge steps (45/30#x2)

30 Double unders (75 singles)