CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

1 set every 2 minutes for 20 minutes:

3 sets of 2 Power Clean + Power Jerk

3 sets 2 Squat clean + 1 Split Jerk

4 sets 1 Squat clean + 1 Split Jerk

Clean and Jerk

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#