CFP 1.0 Opening Day WOD
15m - Dynamics
10m - Movement Prep
Metcon -13m AMRAP:
3 Deadlifts 225/155
6 HSPU
12 Pull Ups
24 Double Unders
15m - Dynamics
10m - Power Clean Prep
Metcon - 4RFT:
15-12-9-6 Power Cleans
400m Run
*Rx is 135/95, 165/115, 185/125, 205/135.
**Time cap is 17m.
15m - Dynamics
Metcon - 5 Rounds Each FT:
20/15 Cal Assault Bike
20/15 Cal Row
-2m rest between-
15m - Dynamics
10m - Snatch Prep
Strength - 12m to establish:
3 Rep Hang Squat Snatch
Metcon - 7m AMRAP:
1/2/3/4/5… OHS at 70% of 3RM
5 Box Jumps 30”/24” (may not rebound)
15m - Dynamics
5m - Movement Prep
20m to establish:
5RM Back Squat
15m to establish:
5RM Deadlift
*Warm up in sets of 3. First set of 5 should be 5-10lbs over their last 5 rep test, to hopefully set a PR. Then, they make attempt 1-2 more sets by feel.
Optional Cash Out - 800m Run/Jog Cooldown
15m - Dynamics
10m - Movement Prep
Metcon - Partner Bash - 25m AMRAP:
1 Set Each...
10 Burpees
10 CTB
1 Set Each...
10 Air Squats
10 HSPU
*10/10/10/10 each comprises one round.