CrossFit 9.20.16


Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask a coach or email Reid with any questions at: [email protected]

CFPC – CrossFit


Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps


Broad Jump (3 attempts for max distance. Record longest.)

Stand and jump as far as possible. Measure landed spot of back heel. Cannot fall forward or back.


Metcon (Time)

Buy-in: 100 Double unders

10 Rounds:

3 Power Snatch (135/95#)

5 Chest to bar Pull-ups

Cash out: 30 Box jump overs (24/20″)

Scale 200 Singles, Jumping chest to bar pull-ups

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