CrossFit 9.23.16


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


Warm-up (No Measure)

3 rounds:

250m Row

:30-45 Sec HS Hold

10 Close grip kipp swings


Burgener Skill Transfer

5 Snatch grip push press

5 Overhead squats

5 Heaving snatch balance

5 Snatch balance w/o a dip

5 Snatch balance w/ dip


Overhead Squat (3-3-3-3-3-3-3)

7 sets of 3, completed between 70-85%. 1 set every 2 minutes. If mobility limits depth, perform Front squats instead.


Metcon (6 Rounds for time)

6 Rounds:

500m Row

2 min Rest

Score each rounds time completed. Set 500m distance on rower for exact time.

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