CFPC – CrossFit

Warm-up

(No Measure)

Down and Back

High knees

Butt kicks

High skips

Karaoke

Then;

3 Rounds, for quality:

20 Double unders

:45 sec side plank, each side

15 Heavy Russian swings

10 PVC Power Clean (perfect!)

Metcon

Metcon (Time)

200 Double unders (2/1 singles)

120 KB Swings (53/35#)

90 Burpees

60 Power Clean (165/105#)

*Partition reps as desired until all reps are completed

Cool Down

Metcon (Weight)

3 Rounds, easy pace:

3 min Row

1 min Step-ups

200m Farmers carry

*record weight for carry