CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Spend 5-10 min Discussing and practicing rope climb footwork + warming up clean and jerk

Metcon

Lynchpin Test 12 (Time)

For time:

400m Run

15 Clean & Jerk (135/95#)

3 Rope climb (15′)

400m Run

12 Clean & jerk

2 Rope climb

400m Run

9 Clean & jerk

1 Rope climb

16 min CAP

*Clean and jerk should be touch and go reps- 5+ per set

** Modify rope climbs with 5 Strict pull-ups or 5 Challenging ring rows/climb