CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

1 set every 2 min for 20 min:

3 sets- Power clean x2, 65-80%

4 sets- Power clean x1, 85%+

3 sets- Clean Pull x2

Increase in weight across the 10 sets

Power Clean

Metcon

Clean Pull

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips