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0:00-10:00 150 Double Unders 50 KB Swings 53/35 50/35 Cal Assault Bike 10:00-30:00 50 Deadlift 135/95 50 Wall Balls 20/14 30 Power Cleans 135/95 30 Bar Facing Burpees 10 Power Snatch 135/95 10 Ring Muscle-ups At Min 30:00 3 Rounds 50 sit-ups 400m Run 45 Min Timecap For other versions if athlete cannot do DUs...Read More

Hero ‘Jack” 20 Min AMRAP 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jumps 24″/20″ B: Use 95/65 for Press and 44/26 for KB C: reduce to 15 min AMRAP and use 65/45 for press, and 35/16 for KB, and lower jump heightRead More

Strength: 30 Min to establish heavy 2 rep hang squat clean. Annotate weight 12-9-6-3 Hang Power clean 165/115 Front Squat 165/115 B: Use 135/95 C: Use 95/65Read More

Strength: 800m KB Farmer Carry for time *choose challenging weight. Newer athletes do 400m. 9-15-21 T2B Ring Dips 50 Double unders after set of 9 and 15 and 21 B: 9-15-21 Hanging Knee raises Box Dips 100 Single jumps after 9-15-21 C: Ab Mat situps Box Dips 100 Single jumps after 9-15-21Read More

** 6th Annual PFC CrossFit Memorial Day Murph WOD + BBQ ** 9:00 AM – Heat 1 9:45 AM – Heat 2 10:30 AM – Heat 3 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Must start and finish with mile run. Pull-ups. Push-ups, and air squats can be partitioned.Read More