Announcements

IMPORTANT: If you want to participate in the CrossFit Open under CrossFit Panther City (i.e. want the ability to input scores!) please log on to your Games.CrossFit.com profile and choose to join Team CrossFit Panther City for the 2017 Open.

If you have not yet registered, there is still time! Sign-up at: Games.CrossFit.com today!

Open T-shirts will be ordered Tuesday, Feb. 14th. This is your last chance to save 10% and reserve your size!

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Weightlifting

Front Squat (6 sets of 3, 80%+ 1RM)

Perform reps AHAP but must come to a full stop at the bottom of each rep

Metcon

Metcon (Time)

For time:

“Fran”

1 mile Run

Fran:

21-15-9

Thrusters (95./65#)

Pull-ups