WOD – Page 86 – PFC CrossFit

For Time: 1K Row Rest as needed 800m Run Both of these should be at 100% max effort

Back Squat 5-5-3-3-1

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees to elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 70/53 7 Pull-ups

Coach’s Choice

Hero “Morrison” 50-40-30-20-10 Wall Ball 20/14 Box Jumps 24″/20″ KB Swings 53/35

15 Min AMRAP Buy in 800m Run Then AMRAP of 4 HSPU 8 T2B 12 Pistol Squats

Strength/Skill: 20 min to establish heavy squat clean & Jerk *annotate weight For Time: 30 Squat clean & Jerk 155/105

“Hope” 3 Rounds 1 Min Burpees 1 Min Power Snatch 75/55 1 min Thruster 75/55 1 min C2B pull-ups Rest 1 min *Score is total reps

Push Press 5-5-3-3-1

Coach’s Choice

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