CFPC – CrossFit

Warm-up

Warm-up (No Measure)

12 min to complete:

–hold until no longer feeling stretch–

Banded Lunge stretch (face anchor point)

Box edge ankle stretch

Box edge shoulder stretch

10 PVC Pass throughs

Perform 5 of each w/ a barbell:

1. High hang power clean

2. Hang power clean (above knee)

3. Hang power clean (below knee)

4. Front squat (toes on plates, advanced)

5. Full Clean from below knee

Weightlifting

Spend 18 min to find a heavy single Clean.

The goal is for you squat clean 1RM to overcome your power clean 1RM, however, for today, use whichever is greater.

A: Clean

Metcon

B: Metcon (Time)

With the final weight achieved in part A, perform:

15-12-9-6-3

Deadlift

Bar facing burpees

10 min CAP