Announcements

The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support!

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

Weightlifting

Week 4 of 6 of our weightlifting strength cycle. Building strength in: Press, Squat and Deadlift. Re-test 5 Rep maxes at the conclusion of the cycle.

Back Squat (5 sets of 5 @80-85%)

Complete 1 set every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Power Snatch (Light)

15 Pull-ups

20 Wallballs (must be unbroken)