Announcements

Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) High kicks

Leg swings (10 each direction)

10 HSPU or 15-20 Push-ups

10 Vertical jumps (as high as possible)

Weightlifting

Push Press (7 sets of 3, AHAP. Rest 2 min btwn sets.)

Metcon

Metcon (Weight)

Every 2 min for 20 min complete:

3 Clean and jerks @65-70%

10 Pistols

Score= weight used for entirety of WOD.

Scale:

Keep clean and jerks lighter for technical work.

Pistols; perform with assistance, to a box edge, or as a rear lunge.