Announcements

Score submission deadline for 17.1 has been extended to this evening at 7pm. If you have not submitted a score or would like to try for a better score, be sure to have it entered on games.crossfit.com by 7pm tonight!

Also, if you are performing the Open, please ensure you have selected Team “CrossFit Panther City” as your team in the Open. This is separate from your “Affiliate”, which is also CrossFit Panther City. Thanks!

CFPC – CrossFit

Warm-up

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

Metcon (Time)

5 rounds for time:

2 Rope climbs

20 Wallballs (20/14#, 10/9′)

20′ Handstand walk

20 min CAP

Modify Rope climbs to 12 Ring rows.

Modify HS walk to 40′ Bear crawl.