CFPC – CrossFit

Warm-up

(No Measure)

“Thunderstruck”

Burpees

“Bring Sally Up”

Air squats

Band Mobility:

Hips, Ankles, and Shoulders

Warm-up Hang power clean and discuss technique

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

30 Hang Power Clean @50%

60 Box jump overs

AMRAP Wallballs

Score=Wallball reps

Must be FULL depth squats and touch wall at, or above, target height
Rest 5 min

Then;

3 rounds:

500m Row

1:1 Rest

Record fastest 500m split

500m Row (Time)

Max Effort 500m Row