CFPC – CFPC Weightlifting Weightlifting Power Snatch (5 x 3, by feel- PERFECT form) Power Clean and Jerk (5 x 3 (1+1), by feel- PERFECT form) Perform a clean received above parallel and execute a power jerk to overhead. Split Jerk (by feel- PERFECT form)Read More

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 (Time) 6 Rounds: 15 Kettlebell swings 15 Sit-ups 15 Push-ups Metcon (No Measure) Not for time: 3 rounds:...Read More

METCON 16 min AMRAP 20 Wallballs 15 Sit-ups 10 Hang power cleanRead More