CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk
2 rounds:

10 Ring rows

10 Controlled wallball shots

3 Pull-up negatives (5 sec+)

10 Jump squats

Metcon

Dallas Shooting Memorial WOD (Time)

7 Rounds:

7 Thrusters (115/75#)

16 Box jump overs (24/20″)

10 Chest-to-bar

On July 7th, 2016, 10 members of the Dallas Police force were shot by assailants while working to maintain control of a protest in the city. At this point, 4 of the officers have been confirmed dead and 4 more in critical condition. Our thoughts and prayers go out to these officers and their families.
Scale thruster weight to be completed unbroken, but challenging. Chest to bar may be scaled to Pull-ups, or banded strict pul-ups.