October 16, 2016 – PFC CrossFit

Coach’s Choice

15 Min AMRAP 10 Wall Ball 20/14 8 Deadlift 155/115 4 Hang Power clean 155/115

Skillbuilder: 20 Min HSPU/Handstand walks “The Pops” 9:59 Min Ascending ladder 1/2/3/4/5…etc of: OHS 135/95 Strict Pull-up Strict HSPU

“Ghost” 6 RFT 1 Min row for cals 1 Min Burpees 1 Min Double unders 1 Min Rest Score is total reps

Push Jerk 3-3-3-3-3

“Eva” 5 RFT 800m Run 30 Kb Swings 70/53 30 Pull-ups *50 min Timecap