CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Weightlifting

Metcon (Weight)

8 min EMOM, 1 complex:

1 Hang Power Snatch+

1 Full Power Snatch+

1 Overhead Squat

*Record heaviest weight completed with entire complex

Metcon

Metcon (Time)

Advanced/Rx

21-15-9

Power Snatch (115/75#)

Toes-to-bar

Intermediate

21-15-9

Power Snatch (Scale weight)

Toe-to-bar attempts/Knees to chest

Beginner

15-12-9

American Kb swing

V-ups/Knee tucks