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 Power Clean

Power Clean

10 min EMOM

Hang Power Clean+

Power Clean

AHAP with proper technique

Coaches discretion.

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift @60% 1RM

2-4-6-8-10-12-14-16-18-20

Box jumps (moderate height)

16 min CAP