CFPC – CrossFit

Warm-up

Lift/Squat/Jump (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

20 Sit-ups

Metcon

Metcon (Time)

21-15-9

Power Clean (95/65#)

Thruster

Burpees over bar

Skill

Metcon (No Measure)

3 rounds, not for time:

15 V-ups

10 RDL’s

:45 sec Handstand hold (nose to wall)

-or-

OH hold with barbell (weighted)