Announcements

MEMORIAL DAY SCHEDULE
Saturday, 5/23: 9:00am and 10:30am
“MURPH”
Monday, 5/25: CLOSED
Enjoy the holiday! Jog, burpee, go for a swim!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 Press and back (BAR)

10 Close-grip kip swing

10 Cat/Cow with 3 sec hold

:20 sec Superman Hold

:45 sec Handstand, or,

Bar hold overhead

Weightlifting

Push Press (8 min EMOM, 2 reps- build in weight)

Metcon

Metcon (Time)

Buy-in

40 Lunge steps w/ plate OH (45/25#)

Then;

3 Rounds:

25 Wallballs (20/14#)

20 Pull-ups

Buy-out:

40 Lunge steps w/ plate OH