CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

10 Kb Goblet squats

:45 sec Plank hold on forearms

10 PVC Pass Throughs

KB “Waiters walk” down and back

(hold handle and kb rests on forearm, keep shoulder externally rotated)

Weightlifting

12 min running clock, 1 set/ 2 min

3×6 Back squats @75-80%

Immediately followed by;

3×3 Front squats @80-85%

Back Squat (3 sets of 6 @75-80% 1 set/2 min)

Front Squat (3 sets of 3 @80-85% 1 set/ 2 min)

Metcon

Metcon (Time)

3 Rounds:

6 Bar muscle-ups

9 Push-press (155/105#)

12 Front rack Lunge steps

*12 min CAP*
Scale MU:

1) Banded MU

2) Jumping MU

3) x2 Pull-ups (12/round)