CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Burpees

10 Wall therapy squats

10 Knee hug+spiderman lunge steps

10 Banded face pulls

3 Wall walks

10 Close grip kipp swings

Spend 8-10 min working up to METCON Clean and Jerk weight

Metcon

Metcon (Weight)

30 min EMOM

a) 2 Clean and jerk (70-80%)

b) 8-12 T2B

c) 10 Burpees