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

Clean and Jerk (8 x 2+1 @70-80%)

1 set every 2 min.

Squat clean, drop, Squat clean and jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Single arm KB Clean and Jerk per arm

9 Burpees

12 Toes to bar