CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row @70% effort

10 Squat jumps

20 Jumping jacks

:30 sec Handstand hold

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1 min Banded lunge stretch/leg

1 min Banded front rack stretch/arm

Spend 6 min warming up to workout power clean weight. Remember: 1) Patience to finish the pull, 2) Quick elbows into the front rack

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

3 Power Clean (205/135#)

5 Pull-ups

7 Push-ups

9 Air squats