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CrossFit 4.24.17

23
Apr

CrossFit 4.24.17

Announcements

April Events:
WE WILL BE OPEN THIS SATURDAY FOR COMMUNITY
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Discuss METCON

-Intended stimulus/duration (~10 min)

-Movement demos

-Scaling

6 min “Pizza Delivery Tag”

-When tagged, perform a wall-to-wall touch in the courtyard+5 Burpees before rejoining game

3 sets:

8 Squat Jumps

6-10 Push-ups

12 Reverse lunge steps

Coach lead through (PVC, then again with barbell):

3 Barbell deadlift+

3 Clean pulls+

3 Hip Power cleans+

3 Hang power cleans+

3 Power clean

4 minutes: prepare Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Power clean (165/115#)

10 Bar facing burpees

15 Wallballs (20/14#)

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