CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 min Row 70->85% effort

2 min Pigeon/leg

2 min Couch stretch/leg

8 min EMOM

Even- 3 Muscle snatch+5 Hang power snatch

Odd- 10 Squat Jumps+5 Push-ups

Metcon

Metcon (Time)

10 Rounds for time:

15 Wallballs (20/14#)

3 Power Snatch (135/95#)

18 min CAP