CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds, for quality:

:30 sec Plank hold on rings (3″ off floor)

Waiters walk R-arm 100′

Waiters walk L-arm 100′

10 Wall therapy Squats (arms OH)

250m Row

Gymnastics

Pull-ups (Perform a set of max kipping pull-ups)

Metcon

Metcon (3 Rounds for reps)

3 rounds, for total reps:

1 min Ring dips

1 min Sit-ups

1 min Kettlebell swings (53/35#)

1 min Burpees over bar

1 min Front squats (135/95#)

Rest 2 min between rounds

*Record reps for each round.