CFPC – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds:

8 Burpees

20 Jumping jacks

100′ Waiters walk/arm

10 1-arm dumbbell overhead squats per arm

10 Close grip kipp swing

With barbell:

5 Elbows high and outside

5 Snatch grip push press

5 High hang power snatch

5 Hang power snatch

Metcon

Complete each “Death by” movement in sequence. Continue until you cannot complete the reps necessary within the minute. Rest 1 entire minute, then begin with 1 rep of the next movement in a new “Death by” format. Record total rounds completed and reps on the final round for each movement.

Scale Toes to bar with: 1) Kipping knee raises, 2) Medball sit-ups

Metcon (AMRAP – Rounds and Reps)

Death by Toes to bar

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

Death by Hang Snatch (95/65#)

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

Death by Bar facing burpees