CFPC – CrossFit
5 min Row,
:45 sec Moderate
:15 sec Sprint
10 Pull-ups, or Ring rows (challenging)
10 PVC Overhead Squats
10 Push-ups, or Pike push-ups
10 Kettlebell swings
10 Box jumps
If all the rowers are taken, begin on 3 round warm-up and come back to rowing
Discuss and practice rope climbing techniques. Scaling options- x6 Ring rows or 2 pull-to-stand or 1 weighted hoist and lower.
Sisson (AMRAP – Rounds and Reps)
20 min AMRAP
1 Rope climb (15′)
If you’ve got a 20# weight vest, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.