The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support!
CFPC – CrossFit
Lift/Squat/Jump (No Measure)
A) High knees 2x
B) Butt kicks 2x
A) Spiderman Lunge
B) Broad Jumps
Leg swings (10 each direction)
Accumulate 40 heavy Russian Swings
Week 4 of 6 of our weightlifting strength cycle. Building strength in: Press, Squat and Deadlift. Re-test 5 Rep maxes at the conclusion of the cycle.
Back Squat (5 sets of 5 @80-85%)
Complete 1 set every 2 minutes
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Power Snatch (Light)
20 Wallballs (must be unbroken)