CFPC – CrossFit
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Spiderman Lunge (20 sec/side, 1 time)
Overhead Squat with PVC
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Clean and Jerk (8 x 2+1 @70-80%)
1 set every 2 min.
Squat clean, drop, Squat clean and jerk.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Single arm KB Clean and Jerk per arm
12 Toes to bar