CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

10 Burpees

10 Air Squats

3 Wall walks

*10 Barbell RDL’s

*:30 sec Squat hold w/ barbell

*10 Barbell Push press

*CrossFit Only

LF Warm-ups

2 Rounds:

10 Burpees

10 Air Squats

3 Wall walks

200m jog

Weightlifting

6 sets, 1 set every 2 minutes, of:

3 Back squats+

1 Behind the neck Jerk

Normal Jerk width grip. Do not split feet.

Choose weight by feel. Begin with moderate load and increase as desired.

Behind The Neck Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

20 KB Swing (53/35#)

20 Front Squat (135/95#)

20 Ring dips

20 S2OH