CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Barbell over and back presses

:30 sec Handstand hold or plate OH hold

12 Spiderman lunges

10 Back rack step-ups (empty bar)

Circle up

Practice split jerk w/ PVC, coach assess and correct.

Weightlifting

Behind The Neck Jerk (1 rep ever 2 min for 20 min)

Metcon

Metcon (Time)

21-15-9

Shoulder to overhead @50% Push press

Burpees over bar

9 min CAP