CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

10 PVC Overhead squats

15 Heavy Russian swings

5 Barbell RDLs

Weightlifting

Bent Over Row (5 sets of 5, 1 set every 2 min (no lurching!))

Metcon

Childs pose – 1 min + :30 sec shoulder variation

:30-45 sec Handstand hold

With PVC run through:

5 Down and Finish

5 Snatch pulls

5 Muscle snatch

5 BtN Snatch grip push press

5 Snatch drops

5 Hang power snatch

Metcon (Time)

21-15-9

Power Snatch (115/75#)

15 Bar facing burpees