Announcements

We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm.

CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time:

800m Run

15 Hang Squat cleans (155/105#)

12 Front rack step-ups (20″)

Rest 4 min