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

Hang Clean

High-Hang Clean

Clean

Metcon

Metcon (Time)

7 rounds for time

5 Cleans (135/95)

5 Push Press (135/95)

35 Double unders (3/1)