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CrossFit 9.22.16

21
Sep

CrossFit 9.22.16

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

Warm-up (No Measure)

3 Rounds:

:90 sec row

10 Band Pull-aparts

10 Banded face pulls

12 Air Squats

12 Lunge steps

Then;

10 Barbell deadlift

5 Thrusters

5 Hang power snatch

Prepare for workout Deadlift weight

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

5 Power Clean (95/65#)

5 Thrusters

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 Deadlift (275/175#)

1 Round of “Cindy”

(5 Pull-ups, 10 Push-ups, 15 Air Squats)

Rx+= 315/225#

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Lateral burpee over bar

7 Hang Power Snatch (75/55#)