October 15, 2017 – PFC CrossFit

Coach’s Choice

21-15-9 Cal Row Kb Swings 53/35 Rest 3 Min 21-15-9 Double Unders Hang power Clean 115/85 *Each couplet has a 6 Min Timecap

Jerk (split or push) 2-2-2-2-2

4 RFT 600m Run 50 Ab-Mat Sit-ups 30 Ring Dips 10 HSPU

Hero ‘Artie’ 20 Min AMRAP 5 pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters 95/65

10 Min AMRAP 40 DB Snatches 50/35 40 Double Unders 30 DB Snatches 30 Double Unders 20 DB Snatches 20 Double Unders 10 DB Snatches 10 Double Unders