July 23, 2017 – PFC CrossFit

Coach’s Choice

Strength/Technique: 20 Min to work on Snatch “Karabell” 10 RFT 3 Power Snatches 135/95 15 Wall Balls 20/14 *20 Min Timecap

For Time: “Fran” 21-15-9 Thrusters 95/65 Pull-ups immediately into: Run 1 Mile CF Mainsite WOD 8 Feb 17

6 X 200 m Sprints Rest as needed between sprints. You score is your fastest and slowest sprint

Strict press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 Try to increase load on each of the 15 reps.

“The Reckoning” Run 1 Mile 100 Bodyblasters Run 1 Mile Bodyblaster = burpee+pull-up+K2E in 1 movement