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CrossFit 9.21.16

20
Sep

CrossFit 9.21.16

Announcements

Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask a coach or email Reid with any questions at: reid@crossfitpanthercity.com

CFPC – CrossFit

Warm-up

Squat/Core/Leg (No Measure)

2 rounds:

30 high-knees

15 air squats

20 jumping jacks

10 push-ups

200m row

Weightlifting

3-Position Clean (1 Set every :90 sec for 12 min)

Perform 1 rep of each; high hang, mid-thigh, and then from the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

2 rope climb

6 Man makers (45/25#)

12 Ring dips

Scale dips to stationary bars or regular push-ups