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

Back Squat (6 sets of 2 @80% 1RM, 1 set / 2 min)

Metcon

Metcon (Time)

3 Rounds:

12 Hang squat snatch (115/75#)

4 Rope climbs (15′)