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CrossFot 11.3.17

2
Nov

CrossFot 11.3.17

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

250m Row

10 Clean & jerk (115/75#)

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