CFPC – CrossFit
Warm-up
(No Measure)
Lunge down and back
Bear crawl down and back
5 min EMOM
10 Heavy Russian swings+ 10 Push-ups
Weightlifting
Deadlift (4 sets of 7 @70-75%)
1 set every 2 minutes
Metcon
3 min Test (AMRAP – Reps)
3 min AMRAP
Burpees to 6″ target
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
21/18 Cal row
12 Bench press (3/4 Bodyweight)
Scale weight as necessary. 12 reps should be doable unbroken.