CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m Run

10 Goblet squats

5 Single Glute bridges/side (squeeze!)

5 Barbell RDLs

5 Hang power clean and jerk

Weightlifting

Back Squat (4 sets of 7 @70-75%, rest 2 min)

Metcon

Metcon (Time)

800m Run

“Grace”

30 Clean & jerk (135/95#)

800m Run

16 min CAP