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CrossFit 2.12.16

11
Feb

CrossFit 2.12.16

CFPC – CrossFit

Please bring cash for Shirt/Tank Pre-orders, or we can also charge your account.

Self defense seminar is tomorrow at CFPC with Texas Defense Academy! $10 for members, $15 for non-members.

Warm-up

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

20 Sit-ups

Weightlifting

Bear Complex (Spend 15 min to find a heavy complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
18 min CAP

No heavier than 60% of max Bear complex