PFC CrossFit – Open Gym

230627 (Calories)

– RX –

EMOM 20:

Even minutes: 3 power cleans (155/225 lb)

Odd minutes: Max calorie row

– INTERMEDIATE –

EMOM 20:

Even minutes: 3 power cleans (105/155 lb)

Odd minutes: Max calorie row

– BEGINNER –

EMOM 20:

Even minutes: 2 power cleans (55/75 lb)

Odd minutes: 8 calorie row

General Warm-up (No Measure)

400-m jog

3 sets:

10 banded pass throughs

10 alternating soldier kicks

10 banded pull aparts

10 alternating hamstring scoop stretches

Stretching (No Measure)

2 rounds:

:30 figure 4 stretch/side

:30 couch stretch/side