CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

10 Good mornings

10 Squat jumps

Then;

1 min ankle mobility/leg

1:30 Goblet squat hold

Weightlifting

Back Squat (4 sets of 8 @65-75% 1RM)

Metcon

Metcon (Time)

4 rounds:

400m Run

12 Deadlift (135/95#)

9 Hang power clean

6 Shoulder to overhead