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

20 minutes total:

Reset between reps

Every 2 min for 6 min (3 sets) complete:

2 Power Clean @65%+

Followed by;

Every 2 min for 8 min (4 sets) complete:

2 Squat clean @75%+

Followed by;

Every 2 min for 8 min (4 sets) complete:

2 Clean Pulls @95%+

A: Power Clean

B: Clean

C: Clean Pull

Metcon

Metcon (Time)

21-15-9

Hang Squat Clean (50% 1RM Clean)

Box jump (moderate)

9 min CAP