Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

Skill Work (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy power clean + front squat.

230608 (Time)

– RX –

6 rounds for time:

9 hang squat cleans (105/155 lb)

6 bar muscle-ups

– INTERMEDIATE –

6 rounds for time:

9 hang squat cleans (75/115 lb)

6 chest-to-bar pull-ups

– BEGINNER –

6 rounds for time:

9 hang squat cleans (55/75 lb)

12 jumping pull-ups

General Warm-up (No Measure)

2 sets:

:20 push-ups + 2 shoulder taps

:20 kip swings

:20 counterbalance squats

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm