CFPC – CrossFit

Warm-up

Warm-up (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

1:00 plank hold (forearms)

10 Goodmornings (empty bar)

Weightlifting

Deadlift-

0:00- 5 reps @70%

2:00- 5 reps @75%

4:00- 4 reps @80%

6:00- 4 reps @80%

8:00- 3 reps @85%

10:00- 3 reps @85%

12:00- 2 reps @90%+

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

800m Run

30 Deadlift (165/105#)

50 Wallballs (20/14#)

20 Power Clean

40 Sit-ups

10 Push Jerk

30 Box jumps (24/20″)

800m Run= 1 rep

Not expected to finish, but scale to complete at least through sit-ups