January 1, 2017 – PFC CrossFit

Coach’s Choice

Strength/Skill: 20 min to work to max height Box Jump 3 RFT 500m Row 12 Burpees 22 Box Jumps 24″/20″

5 Rounds 3 Min AMRAP 3 HSPU 6 SDHP 95/65 12 Double Unders Rest 1 Min *At start of each round continue where you left off from previous round

Crossfit Total 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift *Generally 3 Attempts are made for each lift Score is the sum of the 3 weights

5 RFT 10 Front Rack Box step-ups 20″ 135/95 (5 each leg) 15 Push Jerk 135/95 20 Pull-ups

20 Min AMRAP 3 Deadlift 315/225 5 Thrusters 115/75 7 KB Swings 70/53 200m Backwards run