CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

1 min Row

1 min Step-ups

1 min Jump rope

1 min Burpees

3 Position Power clean w/ 2 sec hold each position.

-High Hang

-Mid thigh

-Below knee

Perform with PVC on coaches command.

5-7 Times through complex

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Manmakers

16 Calorie Row

48 Double unders

Weightlifting

1 set of 2 every :90 sec for 10:30 min

95-105% Clean 1RM

Clean Pull (7 sets of 2, 1 set every :90 sec)