CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

Every :45 sec for 6 min complete:

1 Halting Clean DL (2 sec above knee)+

1 Clean Pull through the hips*

(Two Speeds- slow from ground to knee, accelerate through the hips)

A1: Halting Clean Deadlift

Deadlift executed with clean grip, pause above knee

A2: Clean Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

12 Deadlift (225/155#)

48 Double unders (2/1 singles)

400m Run

*400m Run counts as 5 reps, 1/80m