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CrossFit 8.16.16


CrossFit 8.16.16

CFPC – CrossFit


Foam roll and mobilize prior to class

Warm-up (No Measure)

20 Squat jumps

20 Knee hug stretches

15 Air squats, for quality

15 Push-ups, 3 second lowers to the floor each rep

10 Russian baby-makers

5 Press and back w/ barbell

**Focus form on lighter reps, maintain throughout heavier attempts**


48 min running clock:

12 min per lift to establish a heavy single for the day.

If you reach your max prior to the 12 min, prepare for the next lift and perform empty barbell reps for quality.

The CrossFit Football Total (Total Weight)