CFPC – CrossFit

Warm-up

Squat Prep (No Measure)

Reverse Tabata Air Squats

Hold in bottom of squat on the :20 second portion
Then;

2 Rounds:

10 Cal Row

7 Barbell Thrusters

7 Ring rows

5 Kipp swings

Weightlifting

Spend 10 min building to a heavy single.

Can be taken from the rack, or cleaned from the floor.

Thruster

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 min CAP

No more than 50% 1RM thruster.

10 Pull-ups unbroken=Rx

<10 PU= scale to band(s)
Scale to Ring rows if necessary to maintain high intensity.