CFPC – CrossFit

Warm-up

Warm-up (No Measure)

14 min “AMRAP”

1 min Row ~70%

2 Wallwalks

5 Russian baby makers

10 Close-grip kipp swings

10 Barbell push jerks

15 Heavy russian swings

Weightlifting

Power Clean and Jerk (3 reps EMOM for 10 min @70-80%)

Perform a clean received above parallel and execute a power jerk to overhead.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
No heavier than 40-50% 1RM

HSPU scale to level capable of 10+ reps unbroken, fresh (box edge, pike, or barbell shoulder press)