PFC CrossFit – Open Gym

Bench Press (- RX –
For load:
10-10-10-10-10:
Bench press

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Bench Press (- RX –
For load:
10-10-10-10-10:
Bench press

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

General Warm-up (No Measure)

AMRAP 4:

10 mountain climbers

10 air squats

10 push-ups

Skill Work – Post-workout (Time)

1 set:

Max-effort hanging L-sit hold

– All athletes start together.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side