CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Goblet Squats

10 Push-ups

10 Russian KB swings

10 Box jumps

:30 second plank

5 minutes to mobilize pesky areas- i.e. front rack or hips/ankles

Discuss TnG light power cleans and appropriate wallball weight- all reps must touch the listed height and full depth squats for “Rx”

Metcon

Lynchpin Test 10 (Time)

5 Rounds:

15 Wallballs (20/14#, 10/9′)

15 Power Clean (95/65#)

16 min CAP