PFC CrossFit – Open Gym 230723 (AMRAP – Reps) – RX – 10 sets for reps: :20 ring rows (body parallel to the ground) :10 rest :20 hand-release push-ups :10 rest :20 air squats :10 rest – INTERMEDIATE – 10 sets for reps: :20 ring rows :10 rest :20 hand-release push-ups :10 rest :20 air...Read More

PFC CrossFit – CrossFit DVB (Time) For Time 1 mile Run with medicine ball (20/14 lb) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft) Then, 800 meter Run with medicine ball (20/14 lb) Then 4 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft)...Read More