CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (Weight)

20 min EMOM

Even- 3 Power cleans+ 3 Push press

Odd- 8 Bar facing burpees
Score= Lightest weight used for cleans and push press. Must complete all reps.