PFC CrossFit – Open Gym

230620 (Time)

– RX –

For time:

21-15-9:

Deadlifts (155/225 lb)

Lateral burpees over the barbell

– INTERMEDIATE –

For time:

21-15-9:

Deadlifts (125/185 lb)

Lateral burpees over the barbell

– BEGINNER –

For time:

21-15-9:

Deadlifts (95/135 lb)

Lateral burpees over the barbell

General Warm-up (No Measure)

1 set:

3:00 row

– Row at a slow/moderate pace here just to start getting warm.

1 set:

:30 mountain climbers

5 inchworms + 1 push-up/rep

5 KB windmills/arm

1 set:

:30 up-downs

10 single-arm KB swings, right arm

10 single-arm KB swings, left arm

1 set:

:30 lateral burpees over the KB

20 KB swings

Skill Work (AMRAP – Reps)

Post-workout:

Every 2:00 x 3 sets:

1-10 unbroken strict chin-ups

Stretching (Checkmark)

3 sets:

:30 child’s pose

:15-:30 Samson stretch/leg