Announcements

MEMORIAL DAY SCHEDULE
Saturday, 5/23: 9:00am and 10:30am
“MURPH”
Monday, 5/25: CLOSED
Enjoy the holiday! Jog, burpee, go for a swim!

CFPC – CrossFit

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

Back Squat (6 sets of 2 @80% 1RM 1 set/ 2 min)

Metcon

Air Force (Time)

20 Thrusters (95/65#)

20 Sumo deadlift High-pull

20 Push jerk

20 Overhead Squats

20 Front Squats

*4 Burpees EMOM