CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

6 sets, 1 every :90 sec

3 Clean Pulls

-Slow lift past the knee, accelerate through the hips. Drop between reps.

Clean Pull (6 sets of 3, AHAP as form allows)

Metcon

Metcon (Time)

3 Rounds:

21 Box jumps (24/20″)

15 Sumo Deadlift High-pull (115/75#)

3 Rope climbs (15′)