PFC CrossFit – Open Gym

230806 (Time)

– RX –

For time:

50 sumo deadlift high pulls (65/95 lb)

40 ring dips

30 bar-facing burpees

– INTERMEDIATE –

For time:

50 sumo deadlift high pulls (55/75 lb)

20 ring dips

30 bar-facing burpees

– BEGINNER –

For time:

40 sumo deadlift high pulls (35/45 lb)

30 foot-assisted ring dips

20 bar-facing burpeesPost-workout:

General Warm-up (No Measure)

1 set:

:10 mountain climbers

:10 plate hops

:10 lateral-plate hops

:30 sumo-stance air squats

:30 wide-stance inchworms

5 slow push-ups

1 set:

:10 mountain climbers

:10 plate hops

:10 lateral-plate hops

:30 counterbalance sumo-stance squats with a plate

5 slow push-ups

Sumo Deadlift (Post-workout Skill Work:
On a 6:00 clock:
Build to a heavy 3 rep sumo deadlift)

Stretching (No Measure)

Accumulate:

2:00 reach, roll, and lift

At Home Option (Time)

For time:

50 DB sumo deadlift high pulls (20/30 lb)

40 hand-release push-ups

30 line-facing burpees

– Use two DBs.

— If DBs are limited, have athletes perform 25 single-arm DB sumo deadlift high pulls on each arm.