Please RSVP for our 2nd Anniversary Party by the 10th to “email@example.com” w/ number planning to attend and bowl! We will be providing the lanes and pizza!
CFPC – CrossFit
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)
Push Press (7 sets of 3, AHAP. Rest 2 min btwn sets.)
Every 2 min for 20 min complete:
3 Clean and jerks @65-70%
Score= weight used for entirety of WOD.
Keep clean and jerks lighter for technical work.
Pistols; perform with assistance, to a box edge, or as a rear lunge.