December 4, 2016 – PFC CrossFit

Coach’s Choice

30 Min to work on technique/heavy clean & Jerk 5 Min AMRAP 6 Burpees 7 Box Jumps 24/20 8 Lunges

Front Squat 1-1-1-1-1

For time: 20 Deadlift 275/185 30 Hang Power Clean 135/95 40 KB Swings 70/53 50 Wall Balls 20/14 60 Medball Ab-mat situps *Break up as needed*

Benchmark “Nicole” 20 Min AMRAP 400m Run Max Rep Pull-ups *every time you drop from the bar run 400m * score is total pull-ups

Skill builder: 20 min to work on GOAT (CrossFit movement you are not good at) 10-8-6-4-2 Front Squat 185/125 Burpees * 10 min Timecap