PFC CrossFit – CrossFit

230707 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

12 deadlifts (105/155 lb)

12 bar-facing burpees

INTERMEDIATE –

AMRAP 12:

12 deadlifts (85/115 lb)

10 bar-facing burpees

– BEGINNER –

AMRAP 12:

12 deadlifts (65/95 lb)

8 burpees

Skill Work (No Measure)

Post-workout:

Accumulate:

2:00 plank hold

2:00 hollow hold

General Warm-up (No Measure)

2 sets:

:30 alternating single-leg toe touches

:30 alternating back-step lunges (empty barbell)

:30 inchworm + push-ups

– Rest :30

2 sets:

5 elbow instep + reach/side

10 alternating scorpions

10 barbell good mornings (empty barbell)

5 bar-facing burpees

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

At-home Option (AMRAP – Rounds and Reps)

AMRAP 12:

12 DB deadlifts

12 DB-facing burpees