Announcements

The gym will be closed at 3 PM on Friday, June 16th. There will be no evening classes. We apologize for any inconvenience this may cause. Thank you.

PFC CrossFit – CrossFit

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
– INTERMEDIATE –

AMRAP 20:

400-m run

5-10 pull-ups

– BEGINNER –

AMRAP 8:

200-m run

8 ring rows

Rest 4:00

AMRAP 8:

200-m run

8 ring rows

General Warm-up (No Measure)

1 set:

100-m jog

:30 banded shoulder stretch/arm

1 set:

100-m run (moderate pace)

10 PVC pass throughs

1 set:

200-m run (fast pace)

10 scap pull-ups

Skill Work (Weight)

Post-workout:

On a 3:00 clock:

Find a 1-rep-max weighted pull-up.

Stretching (No Measure)

2 sets:

:30 lacrosse ball pec mash/side

:30 lacrosse ball bicep mash/arm