PFC CrossFit – Open Gym

230908 (AMRAP – Reps)

– RX –

AMRAP 7:

Max bar muscle-ups

– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

– INTERMEDIATE –

AMRAP 7:

Max jumping bar muscle-ups

– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

– BEGINNER –

AMRAP 7:

Max jumping pull-ups

– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.

General Warm-up (No Measure)

2 sets:

5 inchworms

10 push-ups

:20 hollow hold

1 set:

:20 pike handstand hold (box or floor)

:10 partial wall walk hold

:10 stomach-to-wall handstand hold

:10 back-to-wall handstand hold

Skill Work (Checkmark)

Pre-workout:

EMOM 8:

:10-:20 handstand hold

Stretching (No Measure)

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01.

AT-HOME (AMRAP – Reps)

AMRAP 7:

Max double-DB snatch (35/50 lb)

– Perform 6 burpee broad jumps (3 ft) at the start of each minute including the start of the workout.