October 2, 2016 – PFC CrossFit

Coach’s Choice

Deadlift 5-4-3-2-1

7 RFT 5 Squat Clean to Thruster 135/95 10 Ring/Matador dips 20 Box Jumps 24″/20″

SkillBuilder: 15 Min to work on double unders 18 Min AMRAP 100 Double unders 80 Air Squats 60 AB-mat Situps 40 Burpees 20 Cal Row

Strength/Skill: 5×5 Strict Press 10 Min AMRAP 7 KB Swings 70/53 6 C2B Pull-ups 5 HSPU

Technique/Strength: 30 min to work on technique build to heavy single snatch “Isabel” 30 Snatches 135/95