CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Weightlifting

8 reps @60% 1RM, rest until 2:00

6 reps @75% 1RM, rest until 4:00

4 reps @85% 1RM, rest until 6:30

1 rep @90% 1RM, rest until 9:00

1 rep @95% 1RM, rest until 11:30

3×1 rep @100%+, rest until 14:30, then 17:30 **(attempt new 1RM)

Back Squat (8-6-4-1-1-3×1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Strict 10 min cap