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 16 minutes (8 sets):

Power clean+

Clean Pull+

Hang Squat Clean+

Front squat

Clean Complex

Record heaviest set completed.

Power Clean

Hang Clean

Metcon

Metcon (Time)

400m Run

21 Deadlift (50% 1RM)

21 Box jumps

400m Run

15 Deadlift

15 Box jumps

400m Run

9 Deadlift

9 Box jumps

400m Run

20 min CAP