CFPC – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

20 Jumping jacks

10 Pull-ups or Ring rows

15 Push-ups

10 Banded face pulls

10 PVC Pass throughs

Gymnastics

1 set every :90 sec for 9 min (6 sets)

3 Weighted Pull-ups, work to a 3RM

or

3 Pull-up negatives, as slow as possible

(use a band to slow descent if necessary)

Weighted Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min CAP