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CrossFit 2.4.16

3
Feb

CrossFit 2.4.16

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.