Announcements

Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – Open Gym

Sunday WOD (AMRAP – Rounds and Reps)

20 Minute AMRAP

500m Row

12 Double Dumbbell Hang Clean (50/35)

9 Double Dumbbell Push Press (50/35)

6 Double Dumbbell Lunge (50/35)

* The double dumbbell lunge is one dumbbell extended overhead, and the other dumbbell resting on the shoulder.

WOD Guidance

Pace yourself through these 20 minutes. Choose a dumbbell weight where you can maintain shoulder stability in your arm extended overhead during the lunges.