Announcements

“Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

2 Rounds:

5 Russian Baby-makers

10 PVC pass-throughs

10 V-ups

10 Knee hug+lunge

20 Mountain climbers

Then;

As a group-

Split jerk w/ pause in the dip and pause in the catch. Once instructor passes off on landing position, bring feet in line to finish. x5-10 repetitions.

Weightlifting

Split Jerk (5 sets of 3, PERFECT, 2 min btwn sets)

Metcon

Running Out of Time (AMRAP – Reps)

12 minute running clock:

4 min AMRAP

200m Run

Max Wallballs

4 min AMRAP

200m Run

Max Pull-ups

4 min AMRAP

200m Run

Max Weighted lunge steps (Db or Kbs)

All 3 criteria must be met for “Rx+”:

Wallballs- 30/20#=Rx+

Chest to bar=Rx+

Weight- 45/30# or >=Rx, 70/55#= Rx+

Record total reps