July 17, 2016 – PFC CrossFit

Last day of PFC CrossFit Kids!! Noon WOD is Coach’s Choice

5 x 500m Row Record your slowest time; rest as needed between rounds

Strict Press 5-4-3-2-1

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees-to-Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 70/53 7 Pull-ups *45 min Timecap*

30 Min Mobility work 21-15-9 Back Squat 135/95 Power clean 135/95 1 Mile Run *Only one bar* *20 Min Timecap*

Strength: 5×3 3 second pause in bottom of front squat 135/95 27-21-15 Row for calories Push Jerk 95/65 *12 min Timecap