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CrossFit 7.21.16

20
Jul

CrossFit 7.21.16

Announcements

CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share.

We will be beginning a 6-weeks Gymnastics cycle next week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!

Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!

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
Chest stretch, :60 sec per side

Front rack band stretch, :60 sec per arm

Weightlifting

Bench Press (7 sets of 3, 1 every 2 min)

Challenge yourself with the weight, 80%+

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

30 Push-ups

25 Box jumps

20 Pull-ups