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

Back Squat (5-4-3-1-1-1-1-1, working to a new 1RM)

5 reps @65%

4 reps@75%

3 reps@85%

1 @90%

1 @95%

3×1 @~100%+

If weights through 95% feel good, work up to a new 1RM in the final 3 singles.

Rest 2 minutes between sets.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#