Gymnastics Seminar this Saturday, (10/3) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!
CFPC – CrossFit
15 min “AMRAP”, quality
13/10 Calorie Row
5 Air Squats w/ 3 sec pause (assess)
8 Hang Power Cleans (PVC)
8 SLOW Front Squats (PVC)
10 Ring rows
10 min EMOM
2 Hang Squat cleans @70-80%
*load depends on efficiency and technique
Hang Clean (2 every minute for 10 min @70-80%)
8 sets of 3 as heavy as possible with proper form.
Rest as needed between sets to perform maximum load (~2-3 minutes rest)