CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

:30 sec Handstand hold

10 Banded Good mornings

3 Hang clean+ :10 sec pause in squat, empty barbell

15 Kettlebell swings

Circle up: Run through complex several times w/ PVC and address any issues.

Weightlifting

A1: Hang Clean

A2: Front Squat

A3: Split Jerk

Metcon

Metcon (Time)

30-20-10

Deadlifts @50% 1RM

25-15-5

Burpee Box jumps

14 min CAP