CrossFit 2.21.17


IMPORTANT: If you want to participate in the CrossFit Open under CrossFit Panther City (i.e. want the ability to input scores!) please log on to your profile and choose to join Team CrossFit Panther City for the 2017 Open.

If you have not yet registered, there is still time! Sign-up at: today!

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Metcon (No Measure)

5 Sets of:

3 Pull-up Negatives (3+ seconds/rep)

3 Dip negatives (3+ seconds/rep)

3 seconds is the minimum per rep, aim for as slow as possible. If you need bands to achieve at least 3 seconds, please use them. Dip negatives can also be modified to push-up negatives and pull-ups to ring row negatives.


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50 Double unders

15 Deadlift (225/155#)

5 Muscle ups

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