July 9, 2017 – PFC CrossFit

Coach’s Choice

OHS 3-3-2-2-1

25 RFT 1 Power Clean 185/135 3 Strict HSPU 5 Wall balls 20/14 (11’/10′) 100m Sprint

20 Min AMRAP 200m Run 30 KB Swings 53/35 200m Run 3 Rope Climbs 200m Run 30 sit-ups

Strength/Technique: 25 min to work on Clean & jerk technique/heavy single “Double Grace” 60 Clean & Jerks 135/95 *10 min Timecap

5 Rounds for reps of: 1 min of box jumps 24″/20″ 1 Min of wall balls 20/14 1 Min Cal Row Rest 1 min *CF mainsite 10 June 17