Tuesday..What is the NPFL? (now NPGL)

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– forward wall slides
– handstand kick up
– kb swings
– double unders

FITNESS-
A. Power Clean + Power Clean from below knee practice
B. Strict shoulder press x 8 reps x 3 sets
+
5 sets of
10 bench press
200m run
rest 2:30 bt. rounds

PERFORMANCE-
A. Power Clean + Power Clean from below knee; (1.2) x 3 sets
B. Strict shoulder press x 8 reps x 3 sets
+
5 sets of
10 bench press
400m run
rest 2:30 bt. rounds

http://www.crossfitinvictus.com/blog/what-is-the-npfl/