CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

a) 14 Medball Lunges (20/14#)

b) 20 Medball Sit-ups

c) 40 Double unders

d) 10 Strict Pull-ups

Score= minutes total reps were completed